Exercises for the Deltoid Anterior

Deltoid Anterior: 700+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the front deltoid does

The front deltoid is the front part of the shoulder muscle. It starts at the outer collarbone and lifts the arm forward and up, and it helps the chest press the arms forward. Every overhead press and bench press works it.

How to train it

Overhead presses are the main builder. Because bench presses and push-ups already work it a lot, most people need little extra direct work: a few sets of front raises are plenty, and many programmes skip them.

Five to start with

  1. 1
    IntermediateStanding Barbell Overhead Press

    The main heavy press for the front delts, with the whole body bracing.

  2. 2
    BeginnerSeated Dumbbell Shoulder Press

    Back support and a natural path for each arm.

  3. 3
    IntermediateArnold Press

    The rotating press keeps the front delt working through a long arc.

  4. 4
    BeginnerLandmine Shoulder Press

    An angled press that many people find easier on the shoulders.

  5. 5
    BeginnerDumbbell Front Raise

    Direct work for the front delt. Use a light weight and control it.

All 700+ exercises that work the front deltoid