10 Best Alternatives to Standing Front Barbell Raise for Shoulders

The Standing Front Barbell Raise Over Head is done standing with a barbell. Ranked closest by our scoring: the Kettlebell Pirate Supper Legs, the Front Plate Raise and the Weighted Front Raise.

Standing Front Barbell Raise Over Head

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

How to Do the Standing Front Barbell Raise Over Head

The steps for the Standing Front Barbell Raise Over Head itself, so you can judge how close each substitute below really is.

Delts · Barbell · Intermediate · Compound

  1. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
  2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
  3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
  4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

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

  1. Kettlebell Pirate Supper LegsPlay demonstration

    1. Kettlebell Pirate Supper Legs

    95% match

    Delts · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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. Front Plate Raise

    2. Front Plate Raise

    93% match

    Delts · Beginner · Isolation

    Pick this when you want an easier version that still works 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 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
  4. Dumbbell Upright RowPlay demonstration

    4. Dumbbell Upright Row

    89% match

    Delts · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    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. Smith Upright RowPlay demonstration

    5. Smith Upright Row

    88% match

    Delts · Intermediate · Compound

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

    • Smith-machine
    How to perform it
    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. Smith Incline Shoulder Raise

    6. Smith Incline Shoulder Raise

    86% match

    Delts · Intermediate · Isolation

    The same equipment, done lying face down instead.

    • Barbell
    How to perform it
    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

Standing Front Barbell Raise Over Head FAQ

What muscles does Standing Front Barbell Raise Over Head work?

It primarily targets the anterior deltoid with secondary activation of the lateral deltoid and upper trapezius during overhead lockout. The rotator cuff stabilizers and serratus anterior engage to control scapular upward rotation; cue scapular retraction then controlled upward rotation during the press.

Can I build muscle without doing Standing Front Barbell Raise Over Head?

Yes. Use loaded alternatives, dumbbell overhead presses, cables, landmine presses, and high-tension front raises, to overload the delts across rep ranges. Focus on progressive overload, strict elbow positioning, and full scapular control to achieve equal hypertrophy and strength gains.

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