10 Best Weighted Round Arm Alternatives for Shoulder Isolation

Ranked Weighted Round Arm Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Round Arm 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. Dumbbell Iron Cross

   89% match

   • Delts
   • Dumbbell
   • Advanced
   • Isolation

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
   2. Raise your arms out to the sides until they are parallel to the ground, forming a T shape with your body.
   3. Pause for a moment, 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

   • Primary muscle: delts, the same as the Weighted Round Arm
   • Equipment: free weights, the same as the Weighted Round Arm
   • Body position: standing, the same as the Weighted Round Arm
2. Play demonstration

   2. Dumbbell Seated Bent Arm Lateral Raise

   84% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a dumbbell in each hand with your palms facing your body and your arms bent at a 90-degree angle.
   3. Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground.
   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.

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

   Why this matches

   • Primary muscle: delts, the same as the Weighted Round Arm
   • Equipment: free weights, the same as the Weighted Round Arm
   • Body position: seated, not standing
3. 

   3. Rack Delivery

   83% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   It still works the delts, through a different movement.

   How to perform this exercise

   1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
   2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
   3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

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

   Why this matches

   • Primary muscle: delts, the same as the Weighted Round Arm
   • Equipment: free weights, the same as the Weighted Round Arm
   • Body position: standing, the same as the Weighted Round Arm
4. 

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

   78% 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

   • Primary muscle: delts, the same as the Weighted Round Arm
   • Equipment: free weights, the same as the Weighted Round Arm
   • Body position: standing, the same as the Weighted Round Arm
5. 

   5. Backward Medicine Ball Throw

   78% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
   2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
   3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
   4. Your partner can then roll the ball back to you. 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 Weighted Round Arm
   • Equipment: free weights, the same as the Weighted Round Arm
   • Body position: standing, the same as the Weighted Round Arm
6. Play demonstration

   6. Weighted Front Raise

   77% 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

   • Primary muscle: delts, the same as the Weighted Round Arm
   • Equipment: free weights, the same as the Weighted Round Arm
   • Body position: standing, the same as the Weighted Round Arm
7. 

   7. Front Dumbbell Raise

   77% 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

   • Primary muscle: delts, the same as the Weighted Round Arm
   • Equipment: free weights, the same as the Weighted Round Arm
   • Body position: standing, the same as the Weighted Round Arm
8. 

   8. Front Plate Raise

   77% match

   • Delts
   • Other
   • Beginner
   • Isolation

   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

   • Primary muscle: delts, the same as the Weighted Round Arm
   • Body position: standing, the same as the Weighted Round Arm
9. 

   9. Front Two-dumbbell Raise

   77% 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

   • Primary muscle: delts, the same as the Weighted Round Arm
   • Equipment: free weights, the same as the Weighted Round Arm
   • Body position: standing, the same as the Weighted Round Arm
10. 

    10. Medicine Ball Scoop Throw

    77% match

    • Delts
    • Medicine-ball
    • Intermediate
    • Compound

    How to perform this exercise

    1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
    2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
    3. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

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

    Why this matches

    • Primary muscle: delts, the same as the Weighted Round Arm
    • Equipment: free weights, the same as the Weighted Round Arm
    • Body position: standing, the same as the Weighted Round Arm