6 Best Front Delt Exercises: Front Delt Training Plan

6 Best Front Delt Exercises: Front Delt Training Plan

In my 12 years as a personal trainer, I have been frequently asked about the best exercises for each muscle group.

Today I am taking a look at the best exercises for your front delts.

Shoulder muscles often take a backseat to larger muscle groups, but the front delts, or anterior deltoids, deserve just as much attention.

These muscles, located at the front part of your shoulders, play a crucial role in various movements, including pushing exercises like the bench press and shoulder press.

However, their importance goes beyond upper-body workouts.

Even in exercises that don’t primarily target the shoulders, such as squats, the front delts are actively engaged in providing stability and support.

Strengthening the Front Delts for Shoulder Joint Health

The shoulder joint is responsible for flexion, extension, and rotation, movements we perform daily in activities ranging from household chores to sports.

As we age, the joints can weaken, increasing the risk of injuries and discomfort.

Strengthening the muscles and tissues surrounding the shoulder joint, including the front delts, can help maintain joint health and prevent future issues.

By incorporating front delt exercises into your routine, you can provide additional support to your shoulders and reduce the likelihood of joint-related problems down the line.

Building an Appealing Physique: The Impact of Front Delts

The shoulders play a significant role in creating a balanced and aesthetically pleasing physique.

An “X-shaped” physique, where the upper and lower body are well-developed while the waist remains slim and tight, is highly desirable.

The shoulders are a crucial component of this balanced look as they sit at the top of the “X.”

Well-developed front delts that extend beyond your natural frame can create the illusion of a wider upper body, enhancing your overall physique.

When to Train Front Delts

Unlike larger muscle groups like the chest or back, the front delts are already involved in several compound movements.

With this in mind, it’s important to strike a balance and avoid overworking them, which can lead to increased fatigue and a higher risk of injury.

When planning your workout schedule, consider the best days to focus on your front delt exercises.

If you follow a general fitness program, such as a full-body or split routine, you can include front delt exercises on either your Push Day or Leg Day.

When incorporating them into a Push Day workout, perform front delt exercises after completing chest exercises and shoulder presses.

Alternatively, you can incorporate front delt exercises on Leg Day, allowing you to train both legs and shoulders simultaneously.

This approach saves time and prevents overfatigue of either muscle group.

6 Best Front Delt Exercises for Size and Strength

If you’re unsure about which front delt exercises to incorporate into your workout routine, worry no more.

I’ve got you covered with a curated list of the most effective exercises to target your anterior deltoids.

Be sure to regularly switch up your routine and add variety to your workouts every few weeks, you’ll achieve more optimal results without overtraining your front delts.

Here are some top-notch exercises that will target the front of those shoulders hard…

Dumbbell Military Press

The dumbbell military press, also known as the dumbbell overhead press, is a highly versatile exercise that deserves a place in any upper-body strength training routine.

Whether you prefer holding the dumbbells horizontally at the shoulders or using a hammer grip, this exercise provides numerous benefits and can be adapted to suit individual needs and preferences.

If you find the barbell overhead press too challenging or want to incorporate variation into your routine, the dumbbell military press is an excellent alternative.

This variation is particularly helpful for beginners or individuals who may struggle with the heavier weight of a barbell.

How to Perform Dumbbell Military Press:

Set your posture: Stand upright with a straight back, maintaining proper posture throughout the exercise. Hold a dumbbell in each hand, positioning them at shoulder height with an overhand grip. Your thumbs should be on the inside, and your knuckles should face up.
Lift the weights: Exhale as you raise the dumbbells above your head in a controlled manner, fully extending your arms.
Reach the peak: Pause briefly at the top of the movement, ensuring that your arms are fully extended and the dumbbells are directly above your head.
Lower with control: Inhale and slowly lower the dumbbells back down to the starting position at the shoulders. Maintain control throughout the descent, avoiding any swinging or excessive momentum.
Repeat for desired repetitions: Perform the dumbbell military press for the desired number of repetitions, focusing on proper form and maintaining a smooth lifting motion.

Dumbbell Front Raise

The dumbbell front raise is a targeted isolation exercise designed to specifically engage the front portion of the shoulder muscles, known as the anterior deltoids. This exercise primarily focuses on developing strength and definition in the front deltoids, enhancing the overall appearance and functionality of the shoulders.

While there is some inevitable activation of the chest muscles, the tension should be predominantly felt in the front portion of the shoulders, providing a concentrated workout for the targeted muscles.

The traditional method of performing front raises involves lifting a pair of dumbbells in front of your body.

However, you can also use alternative equipment such as kettlebells, weight plates, straight bars, medicine balls, or even a cable machine to perform this exercise.

How to Perform Dumbbell Front Raise:

Grab a pair of dumbbells and stand with feet shoulder-width apart.
Straighten your arms and position dumbbells in front of your body, palms facing thighs.
Engage your core, retract your shoulder blades, and take a deep breath.
Raise your arms in front of your body, maintaining a slight bend in the elbows.
Lift until shoulders, elbows, and wrists align horizontally, with palms facing the floor.
Pause briefly at the top, then slowly lower the dumbbells while exhaling.
Repeat for desired reps, focusing on form and control.

Cable Front Raise

The cable front raise utilises a low-positioned straight bar attachment on a cable machine to simulate the barbell front raise.

This exercise involves lifting the bar in an arc motion from hip height to shoulder height.

Using a cable machine ensures consistent tension on the deltoids throughout the entire movement.

Unlike free weights, where tension may decrease during the eccentric phase due to gravity’s assistance, the cable machine maintains constant tension.

This makes it more effective for hypertrophy and strength gains.

How to Perform Cable Front Raise:

Set up the cable machine with a straight bar attachment on a lower setting.
Face away from the cable machine and grip the straight bar with a pronated grip.
Brace your core and sweep the bar upwards in an arc motion until your arms and the bar are at shoulder height.
Pause briefly at the top.
Slowly lower the bar back to the starting position, reversing the movement.
Repeat for desired reps, focusing on form and control.

Arnold Press

The seated Arnold press is a seated dumbbell press variation that effectively develops shoulder muscle size and strength.

Named after Arnold Schwarzenegger, the Arnold Press specifically targets all heads of the deltoid muscle.

This exercise is particularly beneficial for those aiming for aesthetic improvements as it provides a prolonged time under tension.

It can also serve as an accessory movement for those focusing on strength development.

How to Perform Arnold Press:

Set an adjustable bench to a 90-degree angle and choose the desired weight from the rack.
Pick up the dumbbells from the floor using a neutral grip (palms facing in). Place the ends of the dumbbells on your knees and sit on the bench.
Lift one knee at a time to bring each dumbbell into position, ensuring a safe and controlled motion.
Once the dumbbells are in place, rotate your palms so they face you.
Take a deep breath and press the dumbbells overhead by extending your elbows and contracting the deltoids.
As you press, rotate the dumbbells until your palms are facing forward.
Slowly lower the dumbbells back to the starting position, maintaining control and aiming for a 90-degree or slightly lower arm position.
Repeat for desired reps, focusing on form and control.

Seated Dumbbell Shoulder Press

The seated dumbbell shoulder press is a highly effective exercise that targets and strengthens the shoulder muscles. It serves as a close relative of the standing military press and is a fundamental movement for establishing baseline strength and promoting a balanced physique.

By utilizing dumbbells instead of a barbell, the seated dumbbell press ensures equal strength development on each side of the muscles, fostering symmetry and stability in the shoulders.

This exercise can be seamlessly incorporated into various workout routines, including dedicated shoulder workouts, push workouts, upper-body workouts, and full-body workouts.

How to Perform Seated Dumbbell Shoulder Press:

Set up the bench: Adjust an adjustable bench to a 90-degree angle, providing a supportive and stable surface. Choose the appropriate weight dumbbells from the rack based on your fitness level and goals.
Prepare for the exercise: With a neutral grip and palms facing inwards, pick up the dumbbells from the floor. Place the ends of the dumbbells on your knees and carefully sit down on the bench.
Position the dumbbells: Using controlled motion, lift one knee at a time to bring each dumbbell into position. Rotate your palms so they are facing forward, aligning the dumbbells with your shoulders.
Execute the movement: Take a deep breath, engage your core, and press the dumbbells overhead by extending your elbows and contracting your deltoids, which are the shoulder muscles responsible for this movement. Maintain control and stability throughout the exercise.
Lower with control: Slowly lower the dumbbells back to the starting position, allowing your arms to reach approximately a 90-degree angle or slightly lower, depending on your limb lengths. Avoid excessive swinging or bouncing during the descent.
Repeat for desired reps, focusing on form and control.

Incline Bench Press

Bench presses are not just chest exercises; they also target the front delts extremely effectively by producing very high muscle activity in the front delts, almost as high as in the chest (Schick et al. 2010).

This is true of horizontal bench presses, but it’s particularly true of incline bench presses.

Inclines will target both the front and middle delts the most.

How to Perform Incline Bench Press:

Adjust the incline bench to a 30-45 degree angle.
Lie on the bench with your back facing up, ensuring your feet are firmly planted on the floor.
Grasp the barbell with a grip slightly wider than shoulder-width apart and lift it off the rack, maintaining a secure grip.
Lower the barbell towards your chest, keeping your elbows at a moderate angle and avoiding excessive flaring.
Push the barbell back up to the starting position using controlled force, maintaining stability throughout the movement.
Repeat for desired reps, focusing on form and control.

You can use dumbbells or the smith machine as an equally effective alternative to the barbell.

Best Front Delt Exercises: Summary

With these front delt exercises in your workout arsenal, you have the tools to build impressive shoulder strength and definition.

Remember to focus on proper form, control, and gradually increase the weights as your strength improves.

Combine these exercises with a well-rounded workout routine to ensure overall muscle balance and injury prevention.

So, hit the gym, grab those dumbbells, and give your front delts the attention they deserve.

Your shoulders will thank you as they transform into boulders of strength and aesthetics.

Thanks for checking out this article on the best front delt exercises.

Keep pushing.

Speak Soon.

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