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Exercises

Front raise alternatives: other ways to train your front delts

Published October 23, 2026

The best front raise alternative for most people is a press: an Arnold press or a steep incline dumbbell press trains your front delts harder than any raise, because you can use far more weight. If you want to keep a raise, a plate, EZ-bar or band front raise does the same job with whatever you have. If raises turn into swings or bother your shoulder, a chest-supported Y raise or the landmine press takes the cheating and the pinch out.

What a dumbbell front raise alternative has to replace

The exercise being replaced

Dumbbell Front Raise

Shoulders

Two dumbbells raised in front of you to shoulder height. It isolates the front delts, but they are already busy in every press, and the bottom half of the rep is easy.

How to do it

  1. Stand with your feet hip-width apart and a dumbbell hanging in front of each thigh.
  2. Brace your stomach and keep a soft bend in your elbows.
  3. Lift both dumbbells forward and up, turning your palms to face the floor, until your arms are level with your shoulders.
  4. Pause for a beat with your shoulders down.
  5. Lower slowly back to your thighs and start the next rep from a dead hang.

Cues

  • Shoulder height and stop
  • Soft elbows
  • No swing

Common mistakes

  • Rocking your hips to start the rep: if the first inch needs momentum, go lighter.
  • Raising above your head: stop at shoulder height, where your front delts are doing the work.
  • Shrugging as the dumbbells rise: pull your shoulders away from your ears and keep your neck long.

Swap for: Plate Front Raise, Arnold Press, Band Front Raise

The dumbbell front raise trains your front delts, with your upper chest helping as your arms rise. It is hardest when your arms are level with the floor, at shoulder height, and easy near the bottom.

Your front delts already work hard in every bench press, push-up and overhead press, so many lifters don't need a front raise at all. A replacement either keeps the raise with different gear, or swaps it for a press that loads the front delts heavier.

Same raise, other gear

Keep the front raise but use whatever is free: a plate, a bar, a kettlebell, a band or a cable.

Closest swap with a plate

Plate Front Raise

Shoulders

One plate held by the rim with both hands. It feels steadier than two dumbbells, and you can step up in small amounts if your gym has small plates.

How to do it

  1. Stand tall and hold one plate by its rim with both hands, resting against your thighs.
  2. Brace your stomach and squeeze your glutes so your torso stays still.
  3. Lift the plate forward with nearly straight arms until your arms are level with the floor.
  4. Pause, then lower it back to your thighs over two to three seconds.

Cues

  • Torso stays still
  • Arms level, then down
  • Slow on the way down

Common mistakes

  • Leaning back to start the plate moving: use a lighter plate or stand with your back against a wall.
  • Swinging the plate overhead: stop when your arms are level so your front delts keep the load.
Build a session with Plate Front Raise

Bar swap, easy on the wrists

EZ-Bar Front Raise

Shoulders

Both hands on one bar lets you lift a bit more than with dumbbells, and the angled grips keep your wrists comfortable.

How to do it

  1. Hold an EZ bar on its angled grips, palms down, resting against your thighs.
  2. Stand tall, brace and keep a slight bend in your elbows.
  3. Raise the bar straight in front of you until your arms are level with the floor.
  4. Pause for a beat at the top.
  5. Lower it slowly back to your thighs.

Cues

  • Angled grip, easy wrists
  • Steady torso
  • Slow lowering

Common mistakes

  • Shrugging as the bar rises: keep your shoulders down and stop at shoulder height.
  • Letting the bar drop after each rep: take two seconds to lower it.
Build a session with EZ-Bar Front Raise

Straight bar swap

Barbell Front Raise

Shoulders

The same raise with a light straight bar. Pick it when the EZ bar is taken; hands about shoulder width.

How to do it

  1. Hold a light barbell against your thighs, palms down, hands about shoulder width.
  2. Stand tall with your stomach braced and your knees soft.
  3. Lift the bar out in front with nearly straight arms until your arms are level with the floor.
  4. Pause for a beat, keeping your shoulders down.
  5. Lower it slowly back to your thighs.

Cues

  • Arms long
  • No rocking
  • Shoulder height

Common mistakes

  • Leaning back to get the bar moving: lighten it until your torso stays still from the first rep.
  • Going so heavy the reps turn into swings: pick a weight you can pause with at the top.
Build a session with Barbell Front Raise

One kettlebell swap

Kettlebell Front Raise

Shoulders

One bell held in both hands. Good when you have a single kettlebell at home.

How to do it

  1. Hold one kettlebell by the sides of the handle with both hands, resting in front of your hips.
  2. Stand tall and brace so your torso stays still.
  3. Raise the bell with nearly straight arms until it reaches shoulder height.
  4. Pause briefly, then lower it to your hips over two seconds.

Cues

  • Arms long
  • Shoulder height
  • No lean back

Common mistakes

  • Rocking back with your hips to get it moving: use a lighter bell.
  • Lifting above head height: stop at shoulder height so the front delts keep the load.
Build a session with Kettlebell Front Raise

Best swap at home

Band Front Raise

Shoulders

Standing on a band, the raise gets harder as your arms rise, so the top of the rep, where the front delts work most, is the hardest part.

How to do it

  1. Stand on the middle of the band with both feet and hold the ends at your thighs, palms facing you.
  2. Brace your stomach and keep your elbows nearly straight.
  3. Lift both arms forward until they point straight ahead at shoulder height.
  4. Pause for a beat, then lower slowly, keeping a little tension at the bottom.

Cues

  • Arms long
  • Shoulder height
  • No swing

Common mistakes

  • Leaning back to get the band moving: use a lighter band or stand with your feet closer together.
  • Raising above shoulder height: stop when your arms are level with the floor.
Build a session with Band Front Raise

Cable swap

Cable Y Raise

Shoulders, Upper Back

Arms rise up and out into a Y on a low cable crossover, training your front delts with steady tension and bringing in your lower traps.

How to do it

  1. Set both pulleys at the bottom and cross the cables so each hand holds the opposite handle.
  2. Step back to center with your arms crossed low ahead of your hips.
  3. Raise both arms up and out into a Y, thumbs pointing up.
  4. Bring the arms back down and across in front of your hips.

Cues

  • Thumbs up
  • Up and out
  • Light weight

Common mistakes

  • Raising straight forward: your arms should travel up and out into a Y, wider than your head.
  • Arching your lower back at the top: brace and stop when your arms are overhead.
Build a session with Cable Y Raise

When raises turn into swings

If your lower back rocks to start every rep, lie on a bench so only your arms can move.

Strictest swap

Dumbbell Chest-Supported Y Raise

Shoulders

Lying chest-down on an incline bench and raising light dumbbells into a Y makes swinging impossible. Use it if your standing raises rock your lower back.

How to do it

  1. Set a bench to about 45 degrees and lie chest-down on it with a very light dumbbell in each hand, arms hanging and thumbs pointing forward.
  2. Raise both arms up and out, wider than your head, so your body makes a Y, until your arms reach the line of your body.
  3. Hold for a second at the top with your shoulder blades pulled down toward your back pockets.
  4. Lower slowly to a full hang and repeat.

Cues

  • Thumbs up the whole way
  • Shoulder blades down, not up
  • Lighter than you think

Common mistakes

  • Shrugging toward your ears as the arms rise: that moves the work to the upper traps. Lead with the shoulder blades sliding down.
  • Going heavy and swinging: pick dumbbells light enough for 12 to 20 slow reps with a pause at the top.
Build a session with Dumbbell Chest-Supported Y Raise

Presses that build front delts harder

A press loads your front delts with far more weight than a raise. If your program has none, one of these is the better swap.

Best press for front delts

Arnold Press

Shoulders

The palms-in start and the turn as you press keep your front delts working longer through each rep, with much more weight than a raise allows.

How to do it

  1. Set a bench upright, sit with your back against the pad and your feet flat, and hold a dumbbell in each hand.
  2. Bring the weights up in front of your shoulders, palms toward your face and elbows pointing down in front of your chest, like the top of a curl.
  3. Press up and, as the dumbbells pass your forehead, open your elbows out to the sides so your palms turn to face forward.
  4. Finish the turn just as your arms straighten overhead, with the dumbbells above your shoulders rather than in front of them.
  5. Lower along the same path, closing your elbows in front of you so your palms face you again at the bottom, then press the next rep from there.

Cues

  • Turn and press in one motion
  • Elbows open as the weights rise
  • Back stays on the pad

Common mistakes

  • Turning the dumbbells first and then pressing: spread the turn over the whole rep so there is never a pause halfway.
  • Arching away from the backrest to finish the top: keep your back on the pad and take a lighter pair.
  • Cutting the bottom short once the set gets hard: every rep starts with the palms facing you at chin height, or it is a regular shoulder press with extra steps.
Build a session with Arnold Press

Front delts and upper chest

Incline Dumbbell Press

Chest

On a steep bench the press shifts toward your front delts while still loading your upper chest. Heavier than any raise.

How to do it

  1. Set the bench to about 45 degrees and sit with a dumbbell resting on each thigh.
  2. Lie back and bring the dumbbells to the front of your shoulders, palms facing forward.
  3. Plant your feet, keep your hips on the seat and your upper back on the pad.
  4. Press both dumbbells up until your arms are straight above your shoulders.
  5. Lower them under control until they are just outside your upper chest, then press again.

Cues

  • Steep bench, front delts working
  • Wrists over elbows
  • Hips stay down

Common mistakes

  • Bridging your hips off the seat to finish a rep: that flattens the angle, so lighten the dumbbells and keep your glutes on the bench.
  • Stopping halfway down: lower until the dumbbells reach the sides of your upper chest every rep.
Build a session with Incline Dumbbell Press

Best for a sore shoulder

Landmine Press

Shoulders

The bar travels up and forward on an arc, which is close to a front raise's line but pressed and loaded heavier, and kind to stiff shoulders.

How to do it

  1. Wedge one end of an empty barbell into a landmine or a corner, and load the free end with plates.
  2. Stand facing the loaded end, feet about shoulder width, and lift the end of the bar to your upper chest.
  3. Wrap both hands around the sleeve end, elbows under the bar and close to your ribs.
  4. Squeeze your glutes and keep your ribs down, then press the bar up and forward along its arc until your arms are straight.
  5. Let your shoulder blades reach forward at the top, then lower under control until the bar is back at your chest.

Cues

  • Both hands on the sleeve
  • Press where the bar wants to go
  • Ribs down, glutes tight

Common mistakes

  • Leaning back to finish the rep: if your chest tips back as the set goes on, take a plate off and keep your ribs stacked over your hips.
  • Pushing straight up against the arc: the bar is fixed at the floor, so aim up and forward and let it travel its own path.
  • Elbows flaring out wide: keep them under the bar so the press stays in line with your shoulders.
Build a session with Landmine Press

Best swap with no equipment

Pike Push-Up

Shoulders

With your hips high, a push-up turns into an overhead press, and your front delts do most of the pushing. It loads them far heavier than a raise with nothing in your hands.

How to do it

  1. Start in a push-up position with your hands a bit wider than your shoulders and fingers spread.
  2. Walk your feet toward your hands and raise your hips until your body forms an upside-down V, with your weight leaning over your hands.
  3. Bend your elbows and lower the top of your head toward a point a few inches in front of your hands, so your head and hands form a triangle.
  4. Bend your elbows out to the sides and stop when your head lightly touches the floor or just above it.
  5. Press the floor away and straighten your arms, pushing your hips back up to the V.

Cues

  • Hips stay high
  • Head forward of hands
  • Push the floor away

Common mistakes

  • Letting the hips drop as you lower: that turns it back into a regular push-up; keep the hips stacked over your shoulders as much as you can.
  • Lowering your head straight between your hands: aim slightly forward so your forearms stay close to vertical.
  • Cutting the range short: lower until your head is near the floor, using a yoga block or book as a target if you need one.
Build a session with Pike Push-Up

To pair with them

The sessions below add side and rear delt work, because front delts rarely lag behind the rest.

Side delts, to pair

Dumbbell Lateral Raise

Shoulders

Most lifters' front delts are already well trained; the side delts usually need more. Every session below includes them.

How to do it

  1. Pick light dumbbells you can raise for 12 clean reps, and stand with your feet hip width apart, the weights hanging by your thighs.
  2. Lean your chest forward a few degrees, pull your shoulders down away from your ears and soften your elbows.
  3. Sweep the weights out and slightly forward, leading with your elbows, until your upper arms are level with your shoulders.
  4. Hold that top position for a beat, then take two to three seconds to lower until the dumbbells are a hand's width from your thighs.
  5. Start the next rep from there without resting at the bottom or bouncing out of it.

Cues

  • Elbows lead, hands follow
  • Shoulders down, neck long
  • Push the weights out, not up

Common mistakes

  • Shrugging the weight up: if your shoulders rise toward your ears, drop to lighter dumbbells and stop each rep where your upper arm is level.
  • Swinging the torso to start each rep: brace, stand still and keep the first inch of the lift as slow as the rest.
  • Bending the elbows more and more as the set goes on: set the bend on rep one and keep it, or the lever shortens and the set gets easier without you noticing.
Build a session with Dumbbell Lateral Raise

Rear delts, to pair

Face Pull

Shoulders, Upper Back

Balances the front-heavy work with the back of your shoulder.

How to do it

  1. Set the pulley at or just above head height and attach a rope. Grab it with your thumbs pointing back toward you.
  2. Step back until your arms are straight and the stack lifts, then stagger your feet or sit on a bench so you can lean back slightly without swaying.
  3. Pull the middle of the rope toward your forehead by driving your elbows out and back, keeping them at shoulder height or higher.
  4. As the rope reaches your face, pull the ends apart and rotate your hands back until your fists sit beside your ears, like a double-biceps pose.
  5. Hold that position for a beat, then let your arms straighten under control until your shoulder blades slide forward again.

Cues

  • Elbows high, hands finish behind them
  • Pull the rope apart, not just back
  • Reach forward at the start of every rep

Common mistakes

  • Loading it like a row and leaning back to move the stack: drop the weight until you can hold the end position for a second without your torso rocking.
  • Letting the elbows drop below your shoulders: the pull turns into a row and your lats and biceps take the work. Raise the pulley or lighten the load.
  • Stopping when the rope touches your face: the outward rotation at the end is what the face pull adds, so finish with your fists beside your ears.
Build a session with Face Pull

Rear delts at home, to pair

Band Pull-Apart

Shoulders, Upper Back

The face pull's job for the home session.

How to do it

  1. Stand tall and hold a light band with both hands about shoulder-width apart, palms down, arms reaching forward level with your shoulders.
  2. Unlock your elbows slightly, set your shoulders down away from your ears and brace your stomach so your ribs stay in.
  3. Pull your hands out to the sides in a wide arc until the band touches your chest and your arms make a T.
  4. Pinch your shoulder blades toward each other for a moment at the end.
  5. Return your hands to the front slowly, keeping some tension in the band, and start the next rep.

Cues

  • Arms long, hands wide
  • Shoulders down, then apart
  • Slow on the way back

Common mistakes

  • Bending your elbows to finish: keep the same small bend from start to end; if you have to bend more, use a lighter band or a wider grip.
  • Shrugging: think of pulling your shoulder blades down toward your back pockets before you pull apart.
  • Arching your back and pushing your ribs out: brace and keep your ribs stacked over your hips so the pull comes from your shoulders.
Build a session with Band Pull-Apart

Example sessions without the dumbbell front raise

Session 1

Gym, want bigger front delts

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~25 min
  • EquipmentDumbbells, Incline Bench, Cable Crossover, EZ Bar

You train in a gym and want the front of your shoulders to grow, not just to tick off a raise.

A steep incline press loads the front delts heavily first. A cable Y raise and an EZ-bar front raise add direct work, and lateral raises keep the side delts growing with them. 12 working sets.

Front delts
ExerciseSets × repsRIRRest
Incline Dumbbell Press1 warm-up set first 3 × 8–10 2 2 min
Cable Y Raise 3 × 12–15 1 1 min
EZ-Bar Front Raise 3 × 10–15 1 1 min
Dumbbell Lateral Raise 3 × 12–20 1 1 min
How to run it
Once or twice a week, on a shoulder or push day.
How to progress
On the press, when all sets reach 10 reps at 2 reps in reserve, use the next dumbbell. On the raises, add reps first, then the smallest weight jump.
Open in the session builder

Session 2

Home, dumbbells and a band

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~20 min
  • EquipmentDumbbells, Resistance Bands

You train at home with adjustable dumbbells and a light band.

The Arnold press takes the front raise's place with real load, a band front raise finishes the front delts with high reps where the band is hardest, and lateral raises and pull-aparts cover the side and back. 12 working sets.

Shoulders
ExerciseSets × repsRIRRest
Arnold Press1 warm-up set first 4 × 10–15 1 75 s
Band Front Raise 3 × 15–25 1 45 s
Dumbbell Lateral Raise 3 × 15–20 1 45 s
Band Pull-Apart 2 × 15–25 1 45 s
How to run it
Twice a week. Keep rests short and finish raise sets about one rep short of failure.
How to progress
Add reps until every set reaches the top of its range, then move to the next dumbbell or a thicker band.
Open in the session builder

Session 3

Raises swing or pinch

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~25 min
  • EquipmentLandmine, Dumbbells, Barbells, Adjustable Cable

Your front raises rock your lower back, or the top of the raise bothers your shoulder.

The landmine press loads your front delts on a path most shoulders tolerate. Chest-supported Y raises remove the swing, a strict plate raise to shoulder height keeps a raise in, and face pulls train the back of the shoulder. 12 working sets.

Shoulders
ExerciseSets × repsRIRRest
Landmine Press1 warm-up set first 3 × 8–12 2 90 s
Dumbbell Chest-Supported Y Raise 3 × 12–20 1 1 min
Plate Front RaiseBack against a wall. 3 × 10–15 2 1 min
Face Pull 3 × 15–20 1 1 min
How to run it
Once or twice a week. Use the lightest weight that lets you finish each rep with your torso still.
How to progress
Earn weight with control: when every rep of every set is slow and still at the top of the range, move up.
Open in the session builder

Make it fit you

Questions

What can I do instead of front raises?

A press such as the Arnold press, landmine press or a steep incline dumbbell press trains the front delts harder. To keep a raise, use a plate, an EZ bar, a band or a cable.

Are front raises really necessary?

For most people, no. Bench presses, push-ups and overhead presses already work your front delts hard. Add front raises only if they still lag behind.

What is the best variation of the front raise?

In a gym, the EZ-bar front raise or the cable Y raise, since you can load them in small steps. At home, the band front raise, which is hardest at the top of the rep.

Which is better, the front raise or the lateral raise?

The lateral raise, for most people. Your side delts get little work from pressing, while your front delts get plenty.

What is a front raise with dumbbells?

You stand with a dumbbell in each hand and raise them in front of you to shoulder height, then lower slowly. It isolates the front of your shoulders.