The Best Front Delt Exercises

Shoulder Anatomy

Before we get into the exercises, let’s briefly touch on the anatomy of 3 deltoid muscles: front, middle, and rear. The front deltoid is the largest and most superficial muscle in the shoulder. It originates from the clavicle (collarbone) and inserts into the humerus (upper arm bone). The front delt is responsible for flexing and horizontal abduction of the arm. In other words, it helps you lift your arm up in front of you and out to the side. The middle deltoid originates from the acromion (the bony projection at the top of your shoulder) and inserts into the humerus. It’s responsible for abducting (raising) your arm out to the side. Lastly, the rear deltoid originates from the scapula (shoulder blade) and inserts into the humerus. It’s responsible for extending and horizontal abduction of the arm. In other words, it helps you lift your arm up behind you and out to the side.

Benefits of Front Delt Exercises

Now that we’ve reviewed the front delt’s anatomy and function, let’s talk about the benefits of front deltoid exercises. First and foremost, front delt exercises can lessen neck/shoulder pain. In addition, weakness in the shoulder region was a predictor of shoulder pain. Furthermore, front deltoid exercises can prevent shoulder injuries by strengthening the muscles and connective tissues around the joint. Finally, front delt exercises can also improve your overall strength and performance in other upper-body exercises, such as the bench press and overhead press.

Front Delt Exercises

Now that we’ve discussed the front delt’s anatomy and benefits of front deltoid exercises, let’s get into the meat of this article: the front delt exercises!

Exercise #1: Dumbbell Shoulder Press

The dumbbell shoulder press targets the front delts, as well as the middle and rear delts.

To perform this exercise:

• Start by standing with your feet shoulder-width apart and a dumbbell in each hand.

• Then, raise the dumbbells up to shoulder level with your palms facing forward.

• From there, press the dumbbells overhead until your arms are fully extended.

• Finally, lower the dumbbells back down to shoulder level and repeat for 12-15 reps.

Exercise #2: Front Raise

The front raise is a main front delt exercise.

To perform this exercise:

• Start by standing with your feet shoulder-width apart and a dumbbell in each hand.

• Then, raise one dumbbell up to shoulder level with your palm facing forward.

• From there, slowly lower the dumbbell back down to your side and repeat for 12-15 reps.

Exercise #3: Arnold Press

The Arnold press is another great exercise for targeting the front delts.

To perform this exercise:

• Start by sitting on a bench with a dumbbell in each hand and your palms facing your shoulders.

• Then, press the dumbbells up overhead and twist your palms so that they face away from you at the top of the press.

• From there, lower the dumbbells back down to shoulder level and repeat for 12-15 reps.

Exercise #4: Seated Arnold Press

The seated Arnold press allows you to hit the front delts a bit harder by taking away the lower body’s contribution.

To perform this exercise:

• Start by sitting on a bench with a dumbbell in each hand and your palms facing your shoulders.

• Then, press the dumbbells up overhead and twist your palms so that they face away from you at the top of the press.

• From there, lower the dumbbells back down to shoulder level and repeat for 12-15 reps.

Exercise #5: Military Press

The military press is a great exercise for targeting the front delts.

To perform this exercise:

• Start by standing with your feet shoulder-width apart and a barbell in front of you.

• Then, grasp the barbell with your hands shoulder-width apart and press it up overhead until your arms are fully extended.

• From there, lower the barbell back down to your shoulders and repeat for 12-15 reps.

Exercise #6: Seated Military Press

The seated military press takes out the momentum from the lower body and allows you to focus on pressing the weight overhead.

To perform this exercise:

• Start by sitting on a bench with a barbell in front of you.

• Then, grasp the barbell with your hands shoulder-width apart and press it up overhead until your arms are fully extended.

• From there, lower the barbell back down to your shoulders and repeat for 12-15 reps.

Common Mistakes

Now that we’ve covered the front delt exercises, let’s briefly go over some of the common mistakes people make when performing these exercises. First and foremost, people often use too much weight. This can lead to swinging and using momentum rather than muscle power to lift the weight. As a result, you won’t be getting the most out of the exercise and you may even injure yourself. Second, people often fail to maintain good form. This means not keeping a neutral spine, not engaging the core, and not using a full range of motion. Lastly, people often don’t focus on the mind-muscle connection. This means not thinking about the front delts when performing the exercises and instead of letting other muscles do the work.

Summary

In summary, the front delt is an important muscle group that can be trained with a variety of exercises. When performing these exercises, it’s important to use good form and focus on the mind-muscle connection. Additionally, make sure to warm up properly and use a weight that you can handle. These tips will help you get the most out of your front delt training and avoid common mistakes.