20 Anterior Deltoid Exercises for Strong Shoulders

As someone who has been passionate about fitness and bodybuilding for years, I know that developing a well-rounded physique requires a lot of hard work. And when it comes to building strong, muscular shoulders, training the anterior deltoid is essential.

The anterior deltoid is the front portion of the deltoid muscle and plays a crucial role in shoulder flexion, abduction, and internal rotation. It’s also responsible for the overall appearance of the shoulder, giving it a full and rounded look.

Neglecting this muscle can lead to imbalances and weaknesses in the shoulder, which can hinder performance and increase the risk of injury.

In this article, I’ll share with you 20 effective anterior deltoid exercises that you can incorporate into your shoulder training routine to build strength, improve stability, and enhance your overall physique.

Whether you’re a seasoned athlete or just starting with fitness, these shoulder exercises will help you develop a stronger, more aesthetically pleasing set of shoulders that’ll turn heads and give you the confidence to take on any challenge. So let’s get started!

The Anatomy of the Anterior Deltoids

The anterior deltoid muscle is one of the three main muscle groups that make up the shoulder. It’s located at the front of the shoulder and plays an important role in a variety of upper body movements, particularly those that involve lifting the arms in front of the body.

The front deltoid is comprised of a group of muscle fibers that originate from the outer third of the clavicle and insert into the deltoid tuberosity of the humerus (upper arm bone). When contracted, this muscle group is responsible for shoulder flexion or lifting the arm in front of the body, as well as internal rotation of the shoulder joint.

One interesting fact about the anterior deltoid is that it’s the only muscle group that’s involved in all variations of the bench press.

So, if you’re looking to improve your bench press, targeting your front delts with exercises like the dumbbell front raise, the cable front raise, or the standing barbell shoulder press could be a great way to do it.

But it’s not just about aesthetics or performance – having strong front deltoids can also help with daily activities like carrying groceries, reaching for items on high shelves, and even maintaining good posture.

Prime Your Shoulders: A Warm-Up Guide

Let’s get ready to fire up those anterior deltoids! Before we dive into the main anterior deltoid exercises, let’s spend a few minutes warming up the shoulders to ensure we’re primed and ready for action.

I recommend that you start with some light cardio on the treadmill; 5-10 minutes should be enough to get your heart rate up. Then, you can go into specific warm-ups to prepare for the anterior deltoid exercises.

We’ll start with some arm circles. Simply stand with your feet shoulder-width apart, and start making small circles with your arms, gradually increasing the size of the circles until you’re doing full rotations.

Next, let’s move on to some shoulder stretches. Interlock your fingers behind your back, and gently lift your arms upwards to stretch the front of your shoulders. Hold this position for 10-15 seconds, then release.

Finally, let’s finish up with some resistance band pull-apart exercises. Grab a resistance band and hold it in front of you with both hands. Keep your arms straight and pull the band apart, squeezing your shoulder blades together. Return to the starting position and repeat for 10-15 repetitions.

The 20 Best Anterior Deltoid Exercises

With a proper warm-up under your belt, it’s time to dive into the best anterior deltoid exercises.

1. Seated Barbell Shoulder Press – 4 sets of 10-12 reps

The seated barbell shoulder press is an upper body exercise that mainly targets the anterior deltoid muscle, along with other shoulder and upper body muscles.

It’s a variation of the overhead press but with a barbell. This exercise is great for building upper body strength and increasing shoulder joint stability.

How to Perform the Seated Barbell Shoulder Press

• Start by sitting on a bench with your back straight and your feet flat on the ground. Position the barbell on the front of your shoulders, with your palms facing away from you and your elbows pointed forward.
• Take a deep breath and push the barbell upward, extending your arms fully overhead. Keep your core engaged and your back straight throughout the movement.
• Lower the barbell back down to your starting position with control. Pause for a moment at the bottom of the movement and repeat.

Pro Tip

Keep your elbows pointed forward and your wrists straight throughout the movement. Maintain a stable core and avoid arching your back as you press the barbell overhead. Lastly, avoid bouncing the barbell off your chest or using momentum to lift the weight.

2. Arnold Presses – 4 sets of 8-10 reps

The Arnold press is a variation of the overhead press that targets the front deltoid, along with the middle and posterior deltoids, as well as the triceps and upper back muscles. It’s a great exercise for building shoulder strength and stability.

How to Perform Arnold Presses

• Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder level, with your palms facing your body.
• Slowly lift the dumbbells to a position where your palms face forward.
• Press the dumbbells overhead while rotating your palms until they face away from your body.
• At the top of the movement, your arms should be fully extended and the dumbbells should be directly above your head.
• Slowly lower the dumbbells back to shoulder level while simultaneously rotating your palms until they face your body again.

Pro Tip

Make sure your elbows are slightly bent and your wrists are straight throughout the movement. Avoid bouncing the dumbbells off your chest or using momentum to lift the weight.

3. Dumbbell Front Raise – 4 sets of 10-12 reps

The dumbbell front raise is one of the best front delt exercises that target the front deltoids. It involves raising dumbbells in front of the body to shoulder level while keeping the arms straight.

How to Perform The Dumbbell Front Raise

• Stand with your feet shoulder-width apart and your arms at your sides, holding a dumbbell in each hand.
• Keeping your arms straight, lift the dumbbells in front of your body until they’re at shoulder level.
• Pause for a moment at the top of the movement, squeezing your shoulder muscles.
• Slowly lower the dumbbells back down to the starting position.

Pro Tip

Avoid using momentum to lift the dumbbells; the movement should be slow and controlled. Keep your elbows slightly bent throughout the exercise to prevent excessive strain on your joints. And relax your shoulders and keep them away from your ears throughout the exercise.

4. Cable Front Raise – 3 sets of 12-15 reps

The cable front raise is an isolation exercise that targets the front deltoids, helping to strengthen and tone the shoulders. It involves lifting a cable pulley in a controlled motion while keeping the arms straight, engaging the front of the shoulders.

How to Perform The Cable Front Raise

• Begin by standing facing a cable machine with the cable adjusted to the lowest setting.
• Grasp the cable attachment with an overhand grip and stand with your feet shoulder-width apart.
• Keep your back straight, engage your core, and keep your arms straight down in front of your body.
• Slowly raise the cable attachment straight up in front of your body, while keeping your arms straight.
• Keep your elbows locked and your wrists straight as you raise the attachment until your arms are parallel to the ground.
• Pause for a moment, then lower the cable attachment slowly and with control back to the starting position.

Pro Tip

Keep your elbows locked and your wrists straight throughout the movement. Avoid arching your back or leaning forward during the exercise to prevent strain on your lower back. Breathe in as you lower the weight and exhale as you raise it to help maintain control and stability.

5. Standing Barbell Shoulder Overhead Press – 3 sets of 10-12 reps

The standing barbell shoulder overhead press is an exercise that targets the anterior deltoids. It can help improve shoulder stability and mobility, which is essential for activities like throwing, pushing, and pulling.

How to Perform The Standing Barbell Shoulder Press

• Start by resting the barbell on your shoulders, with your palms facing forward and your elbows pointing straight ahead.
• Tighten your core and glutes to maintain proper alignment and stability.
• Inhale and brace your core, then begin pressing the barbell overhead, extending your arms fully at the top of the movement.
• Exhale and lower the barbell back to the starting position, stopping just short of touching your shoulders.

Pro Tip

Avoid using momentum to lift the weight, and focus on using your shoulder muscles to press the barbell overhead. Maintain proper posture throughout the movement, with your shoulders pulled back and down and your chest lifted.

6. Alternating Dumbbell Front Raise – 4 sets of 8-10 reps

The alternating dumbbell front raise is a unilateral exercise that targets the front deltoid, upper chest, and triceps. This exercise helps to build shoulder strength and size, improve shoulder mobility, and enhance overall upper body function.

How to Perform The Alternating Dumbbell Front Raise

• Stand with feet shoulder-width apart and hold a dumbbell in each hand.
• Hold the dumbbells in front of your thighs with palms facing your thighs and elbows extended.
• Inhale and raise one dumbbell in front of you until it’s parallel to the ground, keeping your arm straight.
• Exhale and lower the dumbbell back to the starting position while simultaneously raising the other dumbbell.
• Repeat the movement, alternating the raising of the dumbbells in a controlled manner.

Pro Tip

Keep your core engaged throughout the exercise to maintain stability and avoid arching your back. Avoid swinging or using momentum to raise the dumbbells. Lift the weight using the strength of your shoulder muscles.

7. Plate Front Raise – 3 sets of 6-8 reps

The plate front raise is an isolation exercise that targets the anterior deltoids, upper chest, and triceps. This exercise can help build shoulder strength and stability, improve posture, and enhance overall upper body definition.

How to Perform The Plate Front Raise

• Stand up straight with your feet shoulder-width apart and hold a weight plate in both hands with an overhand grip.
• Bring the plate close to your body with your arms extended straight down in front of you.
• Keep your core engaged and your back straight as you lift the weight plate up to shoulder height, maintaining a slight bend in your elbows.
• Pause at the top for a brief moment, then slowly lower the plate back down to the starting position.

Pro Tip

Keep your elbows slightly bent throughout the movement to reduce stress on the joints. Avoid swinging the weight plate, and use a slow, controlled motion to lift and lower it. Exhale as you lift the weight plate, and inhale as you lower it back down to the starting position.

8. Cable Single-Arm Front Raise – 3 sets of 8-10 reps

The cable single-arm front raise is a unilateral exercise that targets the anterior deltoid, as well as the muscles of the upper chest and triceps. This exercise is great for improving shoulder stability, enhancing shoulder strength and definition, and correcting muscle imbalances between the left and right sides of the body.

How to Cable Single-Arm Front Raise

• Attach a single handle to a low pulley cable machine and stand with your feet shoulder-width apart, facing the machine.
• Grab the handle with one hand and bring it up to shoulder level, keeping your arm straight.
• Slowly raise the handle in front of your body until your arm is fully extended and parallel to the floor.
• Pause at the top of the movement, then lower the handle back down to shoulder level in a slow and controlled manner.
• Switch arms and repeat on the other side.

Pro Tip

Keep your core engaged throughout the movement to prevent any excessive swaying or twisting of the body. Avoid jerking the weight or using momentum to lift the handle. Instead, focus on a slow and controlled movement.

9. Kettlebell Halo – 2 sets of 10 reps in each direction

The Kettlebell Halo is a dynamic exercise that targets the anterior deltoids, trapezius, and core muscles. It involves rotating a kettlebell around the head in a circular motion. This exercise is great for improving shoulder mobility and stability, as well as enhancing core strength and endurance.

How to Perform Kettlebell Halo

• Stand with your feet shoulder-width apart and hold a kettlebell by the horns with both hands in front of your chest.
• Keep your elbows bent and your core engaged.
• Slowly lift the kettlebell up and move it behind your head.
• Rotate the kettlebell around your head in a circular motion, making sure to keep your elbows close to your head.
• As you move the kettlebell around your head, keep your core engaged and maintain a stable torso.

Pro Tip

Keep your elbows close to your head throughout the movement. Engage your core to maintain a stable torso and prevent excessive arching of the back. Avoid rushing the movement and focus on maintaining control and stability throughout the exercise.

10. Seated Dumbbell Shoulder Press – 4 sets of 12-15 reps

The seated dumbbell shoulder press is an exercise that targets the anterior and medial deltoids, as well as the triceps. This exercise helps to build shoulder strength, stability, and muscle size.

How to Perform the Seated Dumbbell Shoulder Press

• Sit on a bench or chair with back support, holding dumbbells in each hand at shoulder level with palms facing forward.
• Press the dumbbells up overhead, keeping the elbows slightly in front of the body.
• Slowly lower the dumbbells back down to shoulder level.

Pro Tip

Maintain a straight back and ensure your core is engaged throughout the exercise. Keep the elbows slightly in front of the body to minimize stress on the shoulders.

11. Cable Lateral Raise – 3 sets of 8-10 reps on each arm

The cable lateral raise is an exercise that targets the medial deltoid, as well as the trapezius and upper back muscles. It helps to build shoulder strength and muscle size.

How to Perform the Cable Lateral Raise

• Stand facing the cable machine with feet shoulder-width apart and grasping the handle with one hand.
• With the arm straight and the palm facing the body, raise your arm out to the side until it’s parallel to the ground.
• Slowly lower your arm back down to the starting position.

Pro Tip

Maintain good posture and keep your core engaged. Keep the arms straight and avoid bending at the elbow. Start with a light weight that can help you keep control of the movement.

12. Dumbbell Lateral Raise – 3 sets of 10-12 reps

The dumbbell lateral raise is an exercise that targets the medial deltoid, as well as the trapezius and upper back muscles.

How to Perform the Dumbbell Lateral Raise

• Stand with feet shoulder-width apart and hold the dumbbells at your sides.
• With the arms straight and palms facing down, lift the dumbbells out to the sides of the body until they’re parallel to the ground.
• Slowly lower the dumbbells back down.

Pro Tip

Keep the core engaged and avoid leaning to one side. Focus on keeping the arms straight and avoid bending at the elbow. And use a weight that allows for proper form and control.

13. Cable Upright Rows – 3 sets of 10-12 reps

The cable upright row is a strength training exercise that targets the upper trapezius, deltoids, and biceps. It’s a compound exercise that helps to strengthen the shoulder and upper back muscles.

How to Perform the Cable Upright Rows

• Stand facing a cable machine with the cable at a low height.
• Grasp the cable with an overhand grip, hands slightly wider than shoulder-width apart.
• Keep your elbows close to your body and pull the cable toward your chin, lifting it as high as you can comfortably go.
• Hold the position for a second, then slowly lower the cable back down to the starting position.

Pro Tip

Keep your elbows close to your body throughout the exercise to avoid straining your shoulders and neck. Focus on pulling the cable toward your chin, rather than your chest, to target the upper trapezius and deltoids.

14. Dumbbell Upright Row – 3 sets of 10-12 reps

The dumbbell upright rows is a shoulder exercise that targets the deltoids and traps. This exercise is great for building size and strength in your upper body.

How to Perform the Dumbbell Upright Rows

• Hold a dumbbell in each hand, palms toward your thighs, and stand with your feet shoulder-width apart.
• Keeping your elbows close to your body, lift the dumbbells straight up toward your chin.
• Pause at the top of the movement, squeezing your shoulder blades together.
• Lower the weights back down with control.

Pro Tip

Keep your elbows close to your body and avoid using momentum to lift the weights. Focus on squeezing your shoulder blades together at the top of the movement.

15. Barbell Upright Row – 3 sets of 10-12 reps

The barbell upright row is a compound exercise that targets the shoulders, traps, and upper back.

How to Perform the Barbell Upright Row

• Stand with your feet shoulder-width apart, holding a barbell with an overhand grip slightly wider than shoulder-width apart.
• Lift the barbell straight up toward your chin, keeping it close to your body.
• Pause at the top of the movement, squeezing your shoulder blades together.
• Lower the barbell back down with control.

Pro Tip

Keep your elbows high and close to your body throughout the movement. Avoid pulling the bar too high and straining your neck.

16. Plate Lateral Raise – 3 sets of 8-10 reps

The plate lateral raise is a shoulder exercise that targets the medial deltoids. By holding a weight plate and lifting it out to the sides, this exercise can help improve shoulder stability and overall shoulder strength.

How to Perform the Plate Lateral Raise

• Stand with your feet shoulder-width apart, holding a weight plate in front of your body with both hands.
• Keeping your arms straight, lift the weight plate out to the sides until it reaches shoulder level.
• Pause at the top of the movement, squeezing your shoulder blades together.
• Lower the weight plate back down with control.

Pro Tip

Keep your arms straight throughout the movement and avoid using momentum to lift the weight plate. Focus on squeezing your shoulder blades together at the top of the movement.

17. Cable Face Pull – 3 sets of 10-12 reps

The cable face pull targets the rear delts, upper back, and rotator cuff muscles, helping to improve posture, shoulder stability, and upper body strength. It also helps to correct muscle imbalances and reduce the risk of shoulder injuries.

How to Perform the Cable Face Pull

• Stand facing a cable machine with a rope attachment.
• Grab the rope with an overhand grip and bring it toward your face, with your elbows bent at 90 degrees.
• Keep your shoulders down and back, and engage your upper back muscles as you pull the rope toward your face.
• Pause for a moment, then slowly return to the starting position.

Pro Tip

Focus on pulling the rope toward your face with your upper back muscles, rather than your arms. Keep your shoulders down and back throughout the exercise, and avoid arching your back or flaring your elbows.

18. Inverted Shoulder Press – 3 sets of 6-8 reps

The inverted shoulder press targets the front and middle delts, as well as the triceps and upper chest muscles. It also helps to improve core strength, stability, and overall shoulder mobility.

How to Perform the Inverted Shoulder Press

• Lie on your back on a flat bench with your head hanging off the end.
• Grasp two dumbbells with an overhand grip and hold them at shoulder level with your palms facing forward.
• Engage your core and glutes to lift your hips off the bench so that your body forms a straight line from your head to your heels.
• Press the dumbbells overhead, extending your arms fully.
• Lower the dumbbells back to shoulder level.

Pro Tip

Keep your elbows close to your body throughout the exercise, and avoid flaring them out to the sides. Engage your core and glutes to maintain a stable position on the bench, and avoid arching your back or hyperextending your neck.

19. Push Press – 3 sets of 6-8 reps

The push press is a powerful compound exercise that targets the front deltoid, as well as the triceps, upper chest, and legs. It helps to build explosive power, upper body strength, and overall athletic performance.

How to Perform the Push Press

• Begin by holding a barbell at shoulder level with an overhand grip and your feet shoulder-width apart.
• Bend your knees slightly and dip your hips, then explosively extend your legs and drive the barbell overhead, using the momentum to help press the weight.
• Lower the barbell back to your shoulders.

Pro Tip

Keep your core tight and your back straight throughout the exercise, and avoid leaning too far forward or backward. Use your legs to drive the weight overhead, and avoid using your back or shoulders to compensate.

20. Lateral Raise Machine – 4 sets of 10-12 reps

The lateral raise machine targets the side delts, helping to build shoulder width and improve overall upper body aesthetics. It also helps to improve shoulder stability and reduce the risk of injury.

How to Perform the Lateral Raise Machine

• Adjust the seat height and position yourself in the machine so that the handles are at shoulder level.
• Grasp the handles with an overhand grip and place your elbows on the pads provided.
• Engage your side delts to raise the handles out to the sides, keeping your elbows slightly bent.
• Pause for a moment at the top of the movement, then lower the handles back down.

Pro Tip

Avoid swinging or jerking the handles and focus on using your shoulder muscles to lift the weight. Keep your core engaged and your back against the pad throughout the movement to prevent any arching or leaning.

The Cooldown

Cooldowns are just as important as warm-ups when it comes to injury prevention and recovery. Take at least 5-10 minutes to perform a cooldown after your anterior deltoid exercises.

This can include light cardio, stretching, and foam rolling to help reduce muscle soreness and promote relaxation. Remember to listen to your body and take the time you need to recover properly after each workout.

Conclusion

The anterior deltoid muscles play a crucial role in many upper body movements and exercises. They’re responsible for the flexion and medial rotation of the arm, as well as the stabilization of the shoulder joint during pressing and pushing movements.

By incorporating anterior deltoid exercises into your workout routine, you can improve the strength and definition of your front deltoid, enhance your overall shoulder development, and even reduce your risk of injury.

When performing anterior deltoid exercises, it’s important to maintain proper form and use appropriate weight to avoid strain and injury. Additionally, a thorough warm-up routine can help prepare your muscles for the workout ahead and optimize your performance.