The front delts, or anterior deltoids, are one of the three muscle groups that make up the shoulders. They are responsible for raising the arms forward and are also involved in shoulder flexion and abduction. Well-defined front delts can give you a more athletic appearance and help you perform better in exercises like the bench press and overhead press. There are a number of exercises that can help you build stronger and more defined front delts.
One of the best exercises for the front delts is the barbell overhead press. This exercise can be performed with either a barbell or dumbbells and it works the front delts, as well as the triceps and upper chest. To perform the barbell overhead press, stand with your feet shoulder-width apart and hold the barbell at shoulder height, with your palms facing forward. Press the barbell overhead until your arms are fully extended, then slowly lower it back to the starting position. Perform 8-12 repetitions of the barbell overhead press for 3-5 sets.
Another great exercise for the front delts is the dumbbell front raise. This exercise can be performed with either dumbbells or kettlebells and it works the front delts, as well as the lateral delts and upper chest. To perform the dumbbell front raise, stand with your feet shoulder-width apart and hold the dumbbells at your sides, with your palms facing your body. Raise the dumbbells to shoulder height, keeping your arms slightly bent at the elbows. Slowly lower the dumbbells back to the starting position. Perform 8-12 repetitions of the dumbbell front raise for 3-5 sets.
Barbell Front Raise: The King of Anterior Deltoid Builders
The barbell front raise is a classic exercise that targets the anterior (front) deltoids. It’s a staple in many weightlifting programs and for good reason: it’s effective, easy to learn, and can be loaded heavily. Here’s a detailed look at the barbell front raise:
Execution:
Stand with your feet shoulder-width apart, holding a barbell with an overhand grip, slightly wider than shoulder-width. Keep your core engaged and your back straight. Raise the barbell up until your upper arms are parallel to the floor, keeping your elbows slightly bent throughout the movement. Slowly lower the barbell back to the starting position.
Variations:
There are several variations of the barbell front raise, each with its own benefits. These include:
| Variation | Benefits |
|---|---|
| Single-arm barbell front raise | Focuses on one arm at a time, improving unilateral strength and stability. |
| Incline barbell front raise | Targets the upper chest and anterior deltoids, increasing range of motion. |
| Seated barbell front raise | Reduces momentum and emphasizes proper form, ideal for beginners and those with shoulder injuries. |
Cable Front Raise: Endless Options for Customization
The cable front raise is a versatile exercise that targets the front deltoids, the muscles responsible for raising the arms forward. Its versatility stems from the wide range of variations made possible by the use of cables, allowing for endless customization of the movement, resistance, and muscle engagement.
Standard Cable Front Raise
This is the most basic variation, performed by standing facing the cable machine with feet shoulder-width apart. Grasp the handles with palms facing down, shoulder-width apart. Lift the handles until they reach shoulder height, keeping elbows slightly bent throughout the movement.
Crossover Cable Front Raise
This variation targets the inner chest and front deltoids. Stand in the middle of a crossover cable machine, facing the handles. Grab the handles with palms facing each other and take a step back. Raise both handles simultaneously in a wide arc, bringing them together at the top.
Incline Cable Front Raise
This variation increases the intensity of the movement by adding an incline. Stand on a slightly elevated platform, facing the cable machine. Lean forward at a 45-degree angle and grab the handles with palms facing forward. Pull the handles towards your chest, engaging the front delts and upper pecs.
Harness Cable Front Raise
This variation provides additional stability and reduces stress on the lower back. Wear a cable chest harness and attach it to the cable pulley. Grasp the handles with palms facing down and raise them to shoulder height, as with the standard cable front raise.
Split-Stance Cable Front Raise
This variation targets the front deltoids unilaterally, allowing for greater isolation. Stand with one foot forward and the other back, with the front foot slightly more than shoulder-width apart. Hold the cable handle in the hand corresponding to the front foot. Raise the handle to shoulder height, engaging the front delt of the side holding the handle.
| Variation | Target Focus |
| Standard | Front delts |
| Crossover | Chest, inner delts |
| Incline | Front delts, upper pecs |
| Harness | Front delts (reduced lower back stress) |
| Split-stance | Front delt (unilateral) |
The Best Front Deltoid Exercise
The front deltoids are one of the three muscles that make up the shoulders. They are responsible for raising the arm forward and are commonly targeted by exercises such as the overhead press and front raise. However, there is one exercise that stands out as the best for isolating and effectively targeting the front delts: the dumbbell front raise.
The dumbbell front raise involves holding a pair of dumbbells at shoulder height with the palms facing forward. The elbows are kept slightly bent and the torso is upright. From this position, the dumbbells are raised overhead until the arms are fully extended. The movement is then slowly reversed to return to the starting position. This exercise effectively isolates the front deltoids and allows for a full range of motion, making it the optimal choice for developing these muscles.
People Also Ask About Best Front Del Exercise
What other exercises target the front delts?
Some other exercises that effectively target the front delts include overhead press, incline press, and lateral raise.
Is the dumbbell front raise the best exercise for both the front and lateral delts?
No, the lateral raise is a better exercise for targeting the lateral delts, which are responsible for raising the arm to the side.
How many sets and reps should I do for front delts?
For optimal muscle growth, aim for 3-5 sets of 8-12 repetitions for each front delt exercise.
