10 Best Alternatives to Standing Front Barbell Raise for Shoulders

Ranked Standing Front Barbell Raise Over Head Alternatives

10 substitutes, ranked by how closely each one matches the Standing Front Barbell Raise Over Head on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Kettlebell Pirate Supper Legs

   95% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
   4. Extend your arm fully overhead, straightening your elbow.
   5. Lower the kettlebell back down to shoulder height, then return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Standing Front Barbell Raise Over Head
   • Equipment: free weights, the same as the Standing Front Barbell Raise Over Head
   • Body position: standing, the same as the Standing Front Barbell Raise Over Head
2. 

   2. Front Plate Raise

   93% match

   • Delts
   • Other
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the delts.

   How to perform this exercise

   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 Standing Front Barbell Raise Over Head
   • Primary muscle: delts, the same as the Standing Front Barbell Raise Over Head
   • Body position: standing, the same as the Standing Front Barbell Raise Over Head
3. Play demonstration

   3. Weighted Front Raise

   93% match

   • Delts
   • Weighted
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
   2. Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level.
   3. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: raise, the same as the Standing Front Barbell Raise Over Head
   • Primary muscle: delts, the same as the Standing Front Barbell Raise Over Head
   • Equipment: free weights, the same as the Standing Front Barbell Raise Over Head
   • Body position: standing, the same as the Standing Front Barbell Raise Over Head
4. Play demonstration

   4. Dumbbell Upright Row

   89% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
   2. Let the dumbbells hang in front of your thighs, with your arms fully extended.
   3. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Standing Front Barbell Raise Over Head
   • Equipment: free weights, the same as the Standing Front Barbell Raise Over Head
   • Body position: standing, the same as the Standing Front Barbell Raise Over Head
5. Play demonstration

   5. Smith Upright Row

   88% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, facing the smith machine.
   2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Keep your back straight and your core engaged.
   4. Pull the barbell up towards your chin, leading with your elbows.
   5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Standing Front Barbell Raise Over Head
   • Equipment: a machine, not free weights
   • Body position: standing, the same as the Standing Front Barbell Raise Over Head
   • Balance: easier to stay steady on than the Standing Front Barbell Raise Over Head
6. 

   6. Smith Incline Shoulder Raise

   86% match

   • Delts
   • Barbell
   • Intermediate
   • Isolation

   The same equipment, done lying face down instead.

   How to perform this exercise

   1. Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell.
   2. Using a shoulder width pronated (palms forward) grip, lift the bar from the rack and hold it straight over you with a slight bend at the elbows. This will be your starting position.
   3. As you breathe out, lift the bar up until your arms are fully extended. Note: The contraction should be felt around the shoulders.
   4. After a second pause, bring the bar back down to the starting position as you breathe in.
   5. Repeat the movement for the prescribed amount of repetitions.
   6. When you are done, place the bar back in the rack.

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

   Why this matches

   • Movement: raise, the same as the Standing Front Barbell Raise Over Head
   • Primary muscle: delts, the same as the Standing Front Barbell Raise Over Head
   • Equipment: free weights, the same as the Standing Front Barbell Raise Over Head
   • Body position: lying face down, not standing
7. 

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

   84% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   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 Standing Front Barbell Raise Over Head
   • Primary muscle: delts, the same as the Standing Front Barbell Raise Over Head
   • Equipment: free weights, the same as the Standing Front Barbell Raise Over Head
   • Body position: standing, the same as the Standing Front Barbell Raise Over Head
8. 

   8. Front Dumbbell Raise

   84% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   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 Standing Front Barbell Raise Over Head
   • Primary muscle: delts, the same as the Standing Front Barbell Raise Over Head
   • Equipment: free weights, the same as the Standing Front Barbell Raise Over Head
   • Body position: standing, the same as the Standing Front Barbell Raise Over Head
9. 

   9. Front Two-dumbbell Raise

   84% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   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.

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

   Why this matches

   • Movement: raise, the same as the Standing Front Barbell Raise Over Head
   • Primary muscle: delts, the same as the Standing Front Barbell Raise Over Head
   • Equipment: free weights, the same as the Standing Front Barbell Raise Over Head
   • Body position: standing, the same as the Standing Front Barbell Raise Over Head
10. Play demonstration

    10. Landmine Lateral Raise

    83% match

    • Delts
    • Barbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Hold the barbell with an overhand grip, resting it on the front of your shoulders.
    3. Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
    4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: raise, the same as the Standing Front Barbell Raise Over Head
    • Primary muscle: delts, the same as the Standing Front Barbell Raise Over Head
    • Equipment: free weights, the same as the Standing Front Barbell Raise Over Head
    • Body position: standing, the same as the Standing Front Barbell Raise Over Head