10 Best Weighted Front Raise Alternatives for Limited Equipment
If you can't do the weighted front raise, choose exercises that produce humeral flexion and anterior deltoid loading — e.g., cable front raises, plate raises, landmine presses, single-arm dumbbell front raises, or seated incline front raises. Cue: lead with the elbow and stop at shoulder height to isolate the anterior delt.
Original Exercise: Weighted Front Raise
How to Perform Weighted Front Raise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
- Keeping your arms straight, exhale and lift the dumbbells in front of you until they are at shoulder level.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Best Weighted Front Raise Alternatives
1. Dumbbell Scaption
94.7% MatchHow to perform this exercise
- 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.
- 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.
- Continue until your arms are parallel to the ground, and then return to the starting position.
2. Dumbbell Standing Around World
94.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell Upright Row
93.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang in front of your thighs, with your arms fully extended.
- Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
4. Crucifix
90.7% MatchHow to perform this exercise
- 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.
- 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.
5. Dumbbell Lateral Raise
90.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
6. Dumbbell Standing Front Raise Above Head
90% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Keep your arms straight and lift the dumbbells in front of you, raising them above your head.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
7. Dumbbell Incline Raise
89.9% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward.
- Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
8. Dumbbell Lateral To Front Raise
89.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
9. Barbell Front Raise
89.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell One Arm Lateral Raise With Support
88.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
Why You Might Need a Weighted Front Raise Alternative
You might substitute the weighted front raise because of shoulder pain, impingement, lack of equipment, or to vary stimulus. The front raise isolates humeral flexion and heavily loads the anterior deltoid; poor scapular control or a hypertensive upper trapezius can transfer load away from the deltoid and stress the joint. Use cables or plates to keep constant tension, or a landmine press to combine flexion with scapular stabilization. Cue: control the eccentric and avoid shrugging the shoulders so the glenohumeral joint, not the trapezius, does the work.
How to Choose the Right Substitute
Pick a substitute by matching the desired muscle activation, available load, and joint tolerance. For constant anterior delt tension choose cable front raises and cue a short, controlled arc of humeral flexion with a neutral wrist. If you lack cables, use plate or dumbbell front raises but stop at shoulder height to avoid excessive trap involvement. For pain or impingement favor landmine or incline front raises to shift the movement into the scapular plane and reduce subacromial compression. Use unilateral variations to fix imbalances and slower eccentrics to increase time under tension and hypertrophic stimulus.
Frequently Asked Questions
What muscles does Weighted Front Raise work?
The weighted front raise targets the anterior deltoid via humeral flexion. It secondary engages the clavicular head of the pectoralis major, upper trapezius, and serratus anterior for stabilization. Cue: lead with the elbow and keep the scapula depressed to maximize anterior delt activation.
What is the best bodyweight alternative to Weighted Front Raise?
A steep pike push-up (feet-elevated) shifts more load onto the anterior delts and mimics the shoulder flexion pattern. Cue: hips high, tuck the chin, and lower by flexing the glenohumeral joint while avoiding scapular shrug to keep emphasis on the deltoids.
Can I build muscle without doing Weighted Front Raise?
Yes — you can build anterior delt mass with compound movements like overhead presses, incline presses, and unilateral dumbbell variations that load humeral flexion. Cue: prioritize full but controlled range of motion and slow eccentrics to increase time under tension and drive hypertrophy.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →