10 Best Straight Raises On Incline Bench Alternatives for Limited Equipment

What can I do instead of Straight Raises On Incline Bench? Use strict dumbbell front raises, cable front raises, plate raises, or single-arm landmine lifts to target the anterior deltoid. Cue: keep a 20–30° elbow bend, lead with the elbow, and stop at eye level to minimize upper-trap recruitment and maximize deltoid activation.

Original Exercise: Straight Raises On Incline Bench

Straight Raises On Incline Bench
Primary Muscle
Delts
Equipment
Barbell
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Traps
How to Perform Straight Raises On Incline Bench
  1. Place a bar on the ground behind the head of an incline bench.
  2. Lay on the bench face down. With a pronated grip, pick the barbell up from the floor, keeping your arms straight. Allow the bar to hang straight down. This will be your starting position.
  3. To begin, raise the barbell out in front of your head while keeping your arms extended.
  4. Return to the starting position.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Isolation

Best Straight Raises On Incline Bench Alternatives

Best Match
Dumbbell Incline Raise

1. Dumbbell Incline Raise

85.2% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
  2. Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward.
  3. Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height.
  5. Repeat for the desired number of repetitions.
Crucifix

2. Crucifix

83.4% Match
Delts Other Intermediate Isolation
How to perform this exercise
  1. In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
  2. Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
Band Front Raise

3. Band Front Raise

81.2% Match
Delts Band Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
  2. Keep your arms straight and slowly raise them forward until they are parallel to the ground.
  3. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  4. Repeat for the desired number of repetitions.
Barbell Front Raise

4. Barbell Front Raise

78% Match
Delts Barbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
  2. Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level.
  3. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  4. Repeat for the desired number of repetitions.
Band Front Lateral Raise

5. Band Front Lateral Raise

77.2% Match
Delts Band Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
  2. Keep your arms straight and lift the band up in front of you until your arms are parallel to the ground.
  3. Pause for a moment at the top, then slowly lower the band back down to the starting position.
  4. Repeat for the desired number of repetitions.
Band Y-raise

6. Band Y-raise

76.4% Match
Delts Band Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards.
  2. Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body.
  3. Squeeze your shoulder blades together at the top of the movement.
  4. Slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.
Bent Over Dumbbell Rear Delt Raise With Head On Bench

7. Bent Over Dumbbell Rear Delt Raise With Head On Bench

74.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
  2. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
  3. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
  4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  5. Repeat the recommended amount of repetitions.
Dumbbell Lying Rear Lateral Raise

8. Dumbbell Lying Rear Lateral Raise

74.4% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
  3. Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Incline T-raise

9. Dumbbell Incline T-raise

74.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Lean forward and let your arms hang straight down, perpendicular to the floor.
  3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Scaption

10. Dumbbell Scaption

73.7% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  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.

Why You Might Need a Straight Raises On Incline Bench Alternative

You might substitute Straight Raises On Incline Bench because you lack a barbell or incline bench, feel anterior shoulder pain, or want different loading patterns. Alternatives change the plane or scapular mechanics to reduce impingement and shift activation; for example, single-arm cable raises keep continuous tension and allow scapular retraction to lower GH joint compression. Use a controlled 2–3 second eccentric and stop at eye level to limit superior humeral translation. Different tools alter stabilizer demand — dumbbells require more rotator cuff control, while cables maintain constant muscle tension — so pick a variant that fits your pain profile and training goal.

How to Choose the Right Substitute

Choose a substitute by matching goal, equipment, and shoulder health. If you have only dumbbells, pick seated or standing front raises and hinge slightly at the hips to isolate the anterior deltoid; cue a neutral spine and 20–30° elbow bend. If you want continuous tension and finer load adjustments, use single-arm cable raises. For unilateral imbalances pick single-arm variations and work 8–15 reps with a 1–2 second peak hold for hypertrophy. If impingement limits range, stop short of end range and slightly externally rotate to shift load off the subacromial space.

Frequently Asked Questions

What muscles does Straight Raises On Incline Bench work?

Straight Raises On Incline Bench primarily targets the anterior deltoid with secondary involvement from the clavicular head of the pecs and shoulder stabilizers. Cue a slight elbow bend and lead with the elbow to keep the anterior delt doing most of the work and limit biceps or trap assistance.

What is the best bodyweight alternative to Straight Raises On Incline Bench?

The pike push-up (or elevated-feet pike) is the best bodyweight option because it puts the shoulders in a near-vertical pressing line to load the anterior delts. Cue a hip hinge, lead with the forehead toward the floor, and stop before scapular pinch to maintain deltoid emphasis over upper-trap activation.

Can I build muscle without doing Straight Raises On Incline Bench?

Yes. You can build anterior delt mass with dumbbell front raises, cable front raises, landmine presses, and pressing variations that allow progressive overload. Use strict tempo (2–3 second eccentrics, 1 second peak), track load increases, and ensure scapular control to prioritize deltoid activation.

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