10 Best Straight Raises On Incline Bench Alternatives for Limited Equipment

Ranked Straight Raises On Incline Bench Alternatives

10 substitutes, ranked by how closely each one matches Straight Raises On Incline Bench 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Front Plate Raise

   87% match

   • Delts
   • Other
   • Beginner
   • Isolation

   A straight swap when you want to keep working 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 Straight Raises On Incline Bench
   • Primary muscle: delts, the same as Straight Raises On Incline Bench
   • Body position: standing, not lying on your back
2. Play demonstration

   2. Weighted Front Raise

   87% 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 Straight Raises On Incline Bench
   • Primary muscle: delts, the same as Straight Raises On Incline Bench
   • Equipment: free weights, the same as Straight Raises On Incline Bench
   • Body position: standing, not lying on your back
3. 

   Progression

   3. Smith Incline Shoulder Raise

   87% match

   • Delts
   • Barbell
   • Intermediate
   • Isolation

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

   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 Straight Raises On Incline Bench
   • Primary muscle: delts, the same as Straight Raises On Incline Bench
   • Equipment: free weights, the same as Straight Raises On Incline Bench
   • Body position: lying face down, not lying on your back
4. Play demonstration

   4. Dumbbell Incline Raise

   85% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

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

   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.

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

   Why this matches

   • Movement: raise, the same as Straight Raises On Incline Bench
   • Primary muscle: delts, the same as Straight Raises On Incline Bench
   • Equipment: free weights, the same as Straight Raises On Incline Bench
   • Body position: lying on your back, the same as Straight Raises On Incline Bench
5. Play demonstration

   5. Band Front Raise

   81% match

   • Delts
   • Band
   • Beginner
   • Isolation

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

   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.

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

   Why this matches

   • Movement: raise, the same as Straight Raises On Incline Bench
   • Primary muscle: delts, the same as Straight Raises On Incline Bench
   • Equipment: a band, not free weights
   • Body position: standing, not lying on your back
6. 

   Progression

   6. Standing Front Barbell Raise Over Head

   80% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   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.

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

   Why this matches

   • Movement: raise, the same as Straight Raises On Incline Bench
   • Primary muscle: delts, the same as Straight Raises On Incline Bench
   • Equipment: free weights, the same as Straight Raises On Incline Bench
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than Straight Raises On Incline Bench
7. 

   7. Front Incline Dumbbell Raise

   79% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
   2. Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.
   3. Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench and your legs on the floor at all times.
   4. Lower the arms back to the starting position 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 Straight Raises On Incline Bench
   • Primary muscle: delts, the same as Straight Raises On Incline Bench
   • Equipment: free weights, the same as Straight Raises On Incline Bench
   • Body position: seated, not lying on your back
8. 

   8. Front Dumbbell Raise

   79% 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 Straight Raises On Incline Bench
   • Primary muscle: delts, the same as Straight Raises On Incline Bench
   • Equipment: free weights, the same as Straight Raises On Incline Bench
   • Body position: standing, not lying on your back
9. 

   9. Front Two-dumbbell Raise

   79% 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 Straight Raises On Incline Bench
   • Primary muscle: delts, the same as Straight Raises On Incline Bench
   • Equipment: free weights, the same as Straight Raises On Incline Bench
   • Body position: standing, not lying on your back
10. Play demonstration

    10. 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.

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

    Why this matches

    • Primary muscle: delts, the same as Straight Raises On Incline Bench
    • Equipment: free weights, the same as Straight Raises On Incline Bench
    • Body position: standing, not lying on your back