10 Best Front Two-dumbbell Raise Alternatives for Shoulder Pain

The Front Two-dumbbell Raise is done standing with dumbbells. Ranked closest by our scoring: the Front Dumbbell Raise, the Front Plate Raise and the Weighted Front Raise. Four harder versions, among them the Standing Dumbbell Straight-arm Front Delt Raise Above Head and the Side Lateral Raise, are listed below as progressions rather than swaps.

Front Two-dumbbell Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Front Two-dumbbell Raise

The steps for the Front Two-dumbbell Raise itself, so you can judge how close each substitute below really is.

Delts · Dumbbell · Beginner · Isolation

  1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
  2. While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  3. As you inhale, lower the dumbbells back down slowly to the starting position.
  4. Repeat for the recommended amount of repetitions.

The 10 Best Front Two-dumbbell Raise Alternatives

10 substitutes, ranked by how closely each one matches the Front Two-dumbbell Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Front Dumbbell Raise

    1. Front Dumbbell Raise

    99% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
    2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
    3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
    4. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Front Two-dumbbell Raise
    • Primary muscle: delts, the same as the Front Two-dumbbell Raise
    • Equipment: free weights, the same as the Front Two-dumbbell Raise
    • Body position: standing, the same as the Front Two-dumbbell Raise
  2. Front Plate Raise

    2. Front Plate Raise

    99% match

    Delts · Beginner · Isolation

    A straight swap when you want to keep working the delts.

    • Other
    How to perform it
    1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
    2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
    3. As you inhale, slowly lower the plate back down to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Front Two-dumbbell Raise
    • Primary muscle: delts, the same as the Front Two-dumbbell Raise
    • Body position: standing, the same as the Front Two-dumbbell Raise
  4. Standing Dumbbell Straight-arm Front Delt Raise Above Head

    Progression

    4. Standing Dumbbell Straight-arm Front Delt Raise Above Head

    99% match

    Delts · Intermediate · Isolation

    Pick this when you want a harder version that still works the delts.

    • Dumbbell
    How to perform it
    1. Hold the dumbbells in front of your thighs, palms facing your thighs.
    2. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
    3. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
    4. Slowly return to the starting position using the same path as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Front Two-dumbbell Raise
    • Primary muscle: delts, the same as the Front Two-dumbbell Raise
    • Equipment: free weights, the same as the Front Two-dumbbell Raise
    • Body position: standing, the same as the Front Two-dumbbell Raise
  7. Dumbbell Scaption

    7. Dumbbell Scaption

    95% match

    Delts · Beginner · Isolation

    The same equipment, taken with a neutral grip.

    • Dumbbell
    How to perform it
    1. This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
    2. Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
    3. Continue until your arms are parallel to the ground, and then return to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Front Two-dumbbell Raise
    • Equipment: free weights, the same as the Front Two-dumbbell Raise
    • Body position: standing, the same as the Front Two-dumbbell Raise

Why You Might Need a Front Two-dumbbell Raise Alternative

You might substitute the Front Two-dumbbell Raise for several reasons: joint pain, lack of dumbbells, plateaus, or a need for different loading angles. Repetitive vertical arm elevation can aggravate the AC or rotator cuff in some lifters; switching to a cable or landmine reduces shear and allows a more natural arc. Equipment limits force you toward compound presses or bodyweight options that still recruit the anterior deltoid. When swapping, preserve the movement pattern, controlled concentric lift, slow eccentric lower, and a neutral scapular position, to keep front delt activation high while protecting the shoulder.

Front Two-dumbbell Raise FAQ

What muscles does Front Two-dumbbell Raise work?

The Front Two-dumbbell Raise primarily targets the anterior deltoid, with secondary involvement from the clavicular head of the pectoralis major and the upper trapezius for stabilization. Maintain a soft bend at the elbow and raise to shoulder height to concentrate activation in the front delt and limit compensatory shoulder shrugging.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.