The 10 Best Front Delt Exercises

Nothing says “I lift” more than three-dimensional shoulders. A lot of gym-goers are after cannonball shoulders and if that’s you, then you’ve come to the right place! In this article, we’re going to cover the top 10 exercises for bigger and stronger front delts.

A common debate in the fitness industry is whether or not front delt isolation exercises are necessary. Many argue that if you already do pressing movements consistently, such as the bench press and shoulder press, then front delt isolation exercises are unnecessary.

The front delt is one of three major muscles that surround the shoulder joint. Compared to the side (lateral) delt and rear (posterior) delt, the anterior delt is oftentimes overdeveloped. Since a major component of aesthetics is symmetry, if one area of the delt is more developed than the other, it’s not very appealing to the eye.

But if you’re one of the few that has lagging anterior delts, keep reading to learn how to train them in the most effective, safe, and efficient way possible.

The 10 Best Front Delt Exercises

1. Dumbbell Front Raise
2. Barbell Overhead Press (Military Press)
3. Dumbbell Shoulder Press
4. Arnold Press
5. Push Press
6. Incline Bench Press
7. Machine Shoulder Press
8. Handstand Push-Ups or Pike Push-Ups
9. Bench Press
10. Cable Front Raise

Below you’ll find some of the best exercises you can do to build bigger and stronger front delts.

Dumbbell Front Raise

Benefits of the dumbbell front raise

The dumbbell front raise is one of the few exercises that isolate the anterior delt. If your front delts are a lagging muscle, this is a great movement to add to your routine. This exercise is a very easy movement to learn, and all you need is some dumbbells. That’s why it’s included on our list of the best front delt dumbbell exercises!

Another perk to this exercise is that it trains both arms individually so if one arm is stronger than the other, the dumbbell front raise can help correct any muscular imbalances. You can either do both arms at the same time or train the weaker arm first and match the number of reps with the other arm.

How to perform the dumbbell front raise

1. Grab a pair of dumbbells and stand straight up with a shoulder-width stance.
2. While keeping your arms straight, turn your palms down so that the dumbbells are facing your body. The dumbbells should be in front of your upper quads. This is your starting position.
3. Raise the dumbbells in front of you while keeping your arms extended.
4. Once your arms are at least parallel with the floor, begin to slowly lower the dumbbells back to the starting position.
5. Repeat for the desired number of repetitions.

In the video below, Ryan Humiston shows you how to perform dumbbell front raises properly!

How To Do FRONT RAISES For BIGGER SHOULDERS (THESE WORK!)

Cable Underhand Front Raise

Benefits of the cable underhand front raise

Similar to the dumbbell front raise, the cable underhand front raise is another exercise that’s great for isolating your anterior delts. Additionally, this movement may even be better than a dumbbell front raise because the cable maintains constant tension on the anterior delt. In other words, there’s no point in the movement where the muscle is “resting.”

Unlike the dumbbell front raise, you have to train both arms at the same time, so it’s not as good at correcting muscular or strength imbalances. If you can add both exercises to your routine, that will be better for overall front delt hypertrophy.

How to perform the cable underhand front raise

1. Attach a cambered, EZ-bar, or straight bar to a low cable pulley.
2. Face away from the weight stack and step over the bar attachment so that the cable can move between your legs.
3. Grab the bar attachment using an underhand (supinated) grip, your palms should be facing up.
4. Stand-up straight with your arms extended in front of you and maintain a shoulder-width stance. This is your starting position.
5. While keeping your arms straight, lift the bar in front of you until your arms are at least parallel to the floor.
6. Briefly pause at the top of the rep, then slowly lower the bar back to the starting position.
7. Repeat for the desired number of reps.

In the video below, Jared Feather from Renaissance Periodization demonstrates how to perform a cable underhand front raise!

Cable Underhand Front Raise

Barbell Overhead Press (Military Press)

Benefits of the barbell overhead press

One of the most popular compound exercises for the shoulders is none other than the barbell overhead press, also known as the military press. The biggest pro to this exercise is that you can train multiple muscle groups at once and load a lot of weight onto the shoulders to induce growth.

The overhead press is also considered to be a very functional movement. It has a good amount of carry-over to other exercises, such as the push press, clean & jerk, and even the bench press. If you’re an athlete or see yourself competing in a strength sport in the future, it’s a great idea to do this exercise.

You can perform the overhead press sitting or standing, but for the example below, we will cover the standing variation.

How to perform the barbell overhead press

1. Set-up a squat rack so that the barbell rests at or just below shoulder height.
2. Grab the barbell with a shoulder-width grip, unrack the barbell, and take two-three steps backward.
3.  Maintain a slightly wider than shoulder-width stance. Your feet should be firmly planted on the ground at all times.
4. Before starting, flex the glutes, tighten your core, and inhale. Begin to push the barbell over your head as you exhale by straightening your arms.
5. As your arms approach full extension, push your head forward slightly to achieve lockout. 
6. At the top, pause briefly then lower the bar back to the starting position by pushing your head slightly back and flexing your arms until the barbell reaches shoulder height.
7. Repeat for the desired number of reps.

Check out the video below from Jeremy Either to see how to do the barbell overhead press correctly!

How To Overhead Press For Bigger Shoulders (5 Mistakes You're Probably Making)

Dumbbell Shoulder Press

Benefits of the dumbbell shoulder press

The dumbbell shoulder press is another popular compound exercise that can be performed seated or standing. Unlike the barbell shoulder press, dumbbells allow you to train both arms individually and with a greater range of motion.

The dumbbell shoulder press is one of the most effective exercises for improving shoulder mobility, strength, and development. Similar to the barbell overhead press, this exercise trains multiple muscle groups at once, making it ideal for overall upper body hypertrophy and strength. 

You may not be able to lift as much weight compared to the barbell overhead press, but it may feel more comfortable because you can easily manipulate the position of your wrists based on your anatomy.

In the example below, we are going to cover a seated dumbbell shoulder press variation since that’s the most common.

How to perform the dumbbell shoulder press

1. Before starting, adjust a bench until the back pad is upright.
2. Grab two dumbbells and sit down on the bench and place the dumbbells are the top of your legs.
3. Lean back until your head and back are braced against the pad.
4. Raise the dumbbells to shoulder height with your palms facing forward. The dumbbells should be parallel to the shoulders.
5. Take a deep breath then exhale while pressing the dumbbells upward by extending your arms overhead. Keep your wrists straight. Your back and neck should remain braced against the pad throughout the movement.
6. Once your arms are fully extended, pause briefly before lowering the dumbbells back to the starting position.
7. Repeat for the desired number of reps.

In the video below, 4-time Mr. Olympia Jay Cutler demonstrates how to do the seated dumbbell shoulder press!

Jay Cutler's Training Tips: Dumbbell Shoulder Press Technique

Arnold Press

Benefits of the Arnold press

The Arnold press was invented by the Australian-American actor, bodybuilder, businessman, and politician, Arnold Schwarznegger. The Arnold press is simply a variation of the standard seated dumbbell shoulder press.

What makes it different from any other shoulder press is that your wrist rotates from supinated to pronated throughout the movement. This minor rotation allows you to obtain a greater range of motion and it targets all three heads of the deltoid (anterior, lateral, and posterior). If your goal is to get well-rounded shoulders, give this exercise a shot!

How to perform the Arnold press

1. Adjust a bench to where the back pad is upright.
2. Grab a pair of dumbbells and hold them at chest level. The dumbbells should be facing you as if you were performing a bicep curl.
3. Sit down on the bench and rest your head and back against the bench.
4. Raise the dumbbells upwards by rotating your palms at the same time until they face forward and extending your arms above your head.
5. Briefly pause once your arms are fully extended, then begin to lower the dumbbells back to the starting position by flexing your arms and rotating the palms towards you.
6. Repeat for the desired amount of reps. 

Watch the video below from Buff Dudes to see what’s the proper way to perform the Arnold press!

Arnold Press - Shoulder Exercise - Proper Form Tutorial

Push Press

Benefits of the push press

If you’ve hit a plateau on your overhead press, then incorporating a push press may be just what you need to keep progressing. The push press is a popular variation of the standing barbell overhead press. The push press incorporates the lower body in addition to the upper body to allow you to lift more weight than a strict barbell overhead press.

It’s important to note that the push press is a bit more of a technical exercise, so it may take longer to learn how to execute it properly. However, the payoff is well worth the effort from both a strength and physique perspective.

The push press increases the strength, size, and stability of your shoulders. What’s more, the push press is commonly used in some sports, such as CrossFit, and it was a tremendous carry-over to the power and/or split jerk.

The push press can be performed with a variety of equipment, including dumbbells and kettlebells, but the barbell push press is the most common.

How to perform the push press

1. Set a squat rack to where the barbell is at or slightly below shoulder height.
2. Grab the barbell with a shoulder-width pronated grip. The barbell should be resting on your shoulders in front of you.
3. Unrack the barbell and take a few steps backward.
4. Stand up straight with your feet hip-width apart and firmly planted on the ground.
5. Once you’re in the starting position, brace your core, and do a quarter squat by slightly bending at the knees. Keep your elbows in front of you and don’t let them drop down during the quarter squat.
6. After lowering the portion of the quarter squat, create momentum by explosively extending the legs while driving the bar overhead.
7. Tilt your head back slightly to allow the barbell to move straight upward. After the barbell is passed eye-level, you can push your head through to its starting position.
8. Once you’re standing straight up with your arms fully extended holding the barbell overhead, briefly pause before lowering the barbell back to the starting position.
9. Prepare to catch the barbell by slightly bending at the knees once again.
10. Return back to a standing position and repeat for the desired number of reps.

In the video below, the Buff Dudes explain the differences between the push press and the overhead press. They also show you how to execute the push press correctly.

How to Perform the PUSH PRESS - Shoulder Exercise Tutorial

Machine Shoulder Press

Benefits of the machine shoulder press

A machine shoulder press offers a few advantages that free weights don’t. For example, machines are easier to learn for most beginners, you can safely train to failure without a spotter, and there are fewer stabilization muscles involved, which allows you to focus more on the primary movers.

Also, depending on what type of machine you use (plate-loaded or selectorized), they will place constant tension on the muscle similar to a cable stack. Most gyms have a machine shoulder press and some offer various grips so you can choose which one is most comfortable.

Performing a machine shoulder press in addition to a free weight shoulder press allows you to add more volume to your shoulders without taxing other muscle groups, such as the legs or core. You should be able to recover faster and continue making more gains.

How to perform a machine shoulder press

1. Adjust the seat to where the handles are at shoulder height.
2. Sit down on the seat, brace your head and back on the pad, and place your feet on the ground.
3. Depending on the machine, grab the handles with a pronated or neutral grip.
4. Tighten your core, inhale, and press the handles directly overhead by extending your arms. Keep your wrists straight throughout the entire movement (don’t allow them to bench forward or backward).
5. After a brief pause at the top, slowly lower the handles back to the starting position.
6. Repeat for the desired number of reps

In the video below, Jared Feather from Renaissance Periodization demonstrates how to perform a machine shoulder press with proper form!

Machine Shoulder Press

Handstand Push-Ups (or Pike Push-Ups)

Benefits of handstand push-ups

Handstand push-ups are quite effective for building shoulder strength and size; however, they are quite difficult. If you would like to incorporate handstand push-ups into your routine but lack the strength or mobility to execute them safely, consider doing a pike push-up instead!

Pike push-ups can easily be modified to be more or less challenging based on your experience level. They are a great place to start in order to learn the movement. After doing them for an extended period of time, you may be able to progress to doing handstand push-ups.

How to perform handstand push-ups

1. If you are new to handstand push-ups, place a mat under your head for protection.
2. Place your hands anywhere from 6-12 inches away from a wall and slightly wider than shoulder-width apart. Your palms should either be facing forward to turned out at a 5-10 degree angle.
3. Kick up into a handstand until your heels touch the wall.
4. Maintain a straight posture by squeezing your glutes and tightening your core.
5. Slowly begin to lower yourself by flexing your elbows until your head touches either the floor or a pad. Keep your elbows at a 45-degree angle throughout the eccentric portion of the movement.
6. Once your head touches the floor, pause briefly, then press yourself up by extending your arms until they are at full extension.

To see how to perform several handstand push-up variations, check out the video below!

Handstand Push-Up Variations

Incline Bench Press

Benefits of the incline bench press

Most people think that the incline bench press is a chest exercise, or you may know that the anterior delts are very active during this exercise. Since the flat and incline bench presses are such popular exercises, most people would argue if you regularly perform these movements, you don’t need to do any front delt isolation exercises.

A lot of gym-goers already have over-developed anterior delts due to all of the horizontal pressing exercises. Their time is better spent doing more isolation movements for the side and rear delts to balance out their shoulder development.

Even though the incline bench is often considered to be a chest exercise, it’s a very effective anterior delt exercise, so it’s important to mention it. Furthermore, the higher the incline, the more the shoulders get involved.

How to perform the incline bench press

1. To do this exercise, you will need an Olympic barbell, plates, squat rack, and an adjustable bench or an incline bench set-up.
2. Before starting, adjust the bench to a 30-45 degree angle. Set the height of the rack to where you can easily unrack and re-rack the barbell. (there should be a slight bend in your arms)
3. Sit down on the seat and lie back until your head and torso is supported against the pad.
4. Grab the bar with a slightly wider than shoulder width grip. Your palms should be facing up.
5. Unrack the barbell by extending your arms and moving the barbell away from the rack until it’s directly above your upper chest.
6. Inhale before slowly lowering the bar by bending your arms. Keep your elbows tucked at a 45-70 degree angle as you bring the barbell to your upper chest.
7. At the bottom of the rep, pause for 1-2 seconds, then exhale while pushing the weight up and slightly back by extending your arms and contracting your chest.
8. You can either fully lock out your arms or keep a slight bend at the top of the rep.
9. Repeat for the desired number of reps. If you want to target the anterior delts more, set the bench at a 45-degree angle.

Check out the video below from Scott Herman to see how to perform the incline bench press properly!

How To: Incline Barbell Bench Press | 3 GOLDEN RULES! (MADE BETTER!)

Bench Press

Benefits of the bench press

Although the bench press doesn’t target the shoulders as much as the incline bench press, it still engages the anterior delt quite heavily. One of the biggest pros to the bench press is that most people can lift more weight than the incline bench press. Therefore, it’s a good exercise for implementing progressive overload to the chest, anterior delts, and triceps.

Not to mention, the bench press is one of the most popular exercises, and it’s commonly used to assess upper body strength. For anyone that’s interested in competing in powerlifting, the bench press needs to be in your workout program. Similar to the incline bench, if you flat bench press quite frequently, then the need to do front delt isolation work reduces significantly.

How to perform the bench press

1. To do this exercise, you’ll need an Olympic barbell, plates, squat rack, and flat bench, or a bench press set-up.
2. Before starting, set the rack height to where you can easily unrack and re-rack the barbell.
3. Lie down on the bench to the point where the barbell is directly above your eyes.
4. Get into position by grabbing the barbell with a slightly wider than shoulder-width grip. Your palms should be facing down in a pronated position with your wrists straight.
5. Plant your feet on the floor, butt on the bench, and create an arch in your back by contracting your lats to bring your shoulder blades down and back.
6. Unrack the barbell by straightening your arms and bringing the barbell away from the rack until it’s directly above the middle of your chest.
7. Inhale prior to lowering the barbell to your sternum by flexing your elbows. It’s important to keep your wrists straight and butt on the bench throughout the entire movement.
8. Similar to the incline bench press, keep your elbows slightly tucked at a 45-70 degree angle as you lower the barbell.
9. Once the barbell touches your chest, pause for 1-2 seconds, then push the barbell up and back by extending your arms.
10. At the top of the rep, you can either fully extend your arms or stop just before lockout to keep tension on the muscles.
11. Repeat for the desired number of reps.

In the video below, Jeff Nippard shows you how to bench press with perfect technique!

How To Get A Huge Bench Press with Perfect Technique

Front Delt Workout

Now that you know what the best exercises are for the front delts, let’s dive into some programming so you can start implementing some of these movements!

Below you will find an example front delt workout routine built from this spreadsheet and Renaissance Periodization’s Front Delt Growth Training Tips

• Week 1 – 6 sets
  • Day 1 – Dumbbell Front Delt Raises: 2 sets x 10 reps @ 70%, Seated Dumbbell Shoulder Press: 2 sets x 8 reps @ 75%
  • Day 4 – Cable Underhand Front Raises: 2 sets x 10 reps @ 70%
• Week 2 – 7 sets
  • Day 1 – Dumbbell Front Delt Raises: 2 sets x 10 reps @ 70%, Seated Dumbbell Shoulder Press: 2 sets x 8 reps @ 75%
  • Day 4 – Cable Underhand Front Raises: 3 sets x 10 reps @ 70%
• Week 3 – 8 sets
  • Day 1 – Dumbbell Front Delt Raises: 3 sets x 10 reps @ 70%, Seated Dumbbell Shoulder Press: 2 sets x 8 reps @ 75%
  • Day 4 – Cable Underhand Front Raises: 3 sets x 10 reps @ 70%
• Week 4 – 10 sets
  • Day 1 – Dumbbell Front Delt Raises: 3 sets x 10 reps @ 70%, Seated Dumbbell Shoulder Press: 3 sets x 8 reps @ 75%
  • Day 4 – Cable Underhand Front Raises: 4 sets x 10 reps @ 70%
• Week 5 – 3 sets (deload)
  • Day 1 – Dumbbell Front Delt Raises: 1 set x 10 reps @ 70%, Seated Dumbbell Shoulder Press: 1 set x 8 reps @ 75%
  • Day 4 – Cable Underhand Front Raises: 1 set x 10 reps @ 70%

Front Delt Anatomy

The deltoid is a triangular-shaped muscle located on the upper arm. It’s often considered to be the primary mover for the shoulder joint. Since the deltoid is the most superficial muscle on the shoulder, they are easy to identify. Furthermore, well-developed deltoids stand out, especially in physique sports.

There are three components that make up the deltoid – front (anterior), side (lateral), and rear (posterior). Each area of the deltoid performs slightly different movements. However, in this article, we are going to solely focus on the front delt.

As the name suggests, the front delt is located on the anterior side of the body. The front delt originates from the anterior surface of the collar bone, also known as the clavicle, and attaches to the humerus.

The front delt is primarily involved in shoulder flexion, but it also assists with horizontal adduction (think of bringing your arm across your body) and internal rotation of the upper arm. Lastly, the front delt serves as a stabilizer muscle to the shoulder joint.

For a visual representation of all the actions that the deltoid performs, watch this short video from Muscle and Motion!

Deltoid muscle. Origin, insertion, actions

Frequently Asked Questions

Do you need to train front delts directly?

Since the front delts are engaged in several upper body exercises, including the bench press, incline press, and shoulder press, if you’re regularly performing those movements, then you likely don’t need additional front delt work.

However, if your front delts aren’t as developed as you’d like them to be from pressing alone, it’s a good idea to add in some front delt isolation movements, such as the front raise.

How often should you train the front delts?

According to Renaissance Periodization, no direct front delt work is required for maintenance if you are already doing vertical and/or horizontal pressing movements. If you want to increase the size and strength of the front delts, anywhere from 4-12 working sets per week spread across 2-4 training sessions is ideal.

What intensity should the front delts be trained?

The front delts will respond well by using weights in the 30%-85% intensity range. At least half of your front delt work should fall between the 70%-80% intensity range. The other half can be performed below 70%.

What’s the ideal rep range to train the front delts?

It’s ideal to utilize the 10-20 rep range for at least 50% of your direct front delt work. The other 50% can be divided up between the 5-10 rep range and the 20-30 rep range. Try a variety of rep ranges to see what your body responds to best. 

What types of exercises train the front delts?

Since the front delts perform flexion, internal rotation, and horizontal adduction at the shoulder joint, they are engaged when performing any type of horizontal press, vertical press, and horizontal fly. The best way to isolate the front delts is by doing any exercises that solely involve shoulder flexion, such as front raise variations.

Final Thoughts

The front delts are a very dominant muscle group in strength and physique sports. It’s quite common for the front delts to become overdeveloped since they are involved in a number of exercises. This is the main reason why direct front delt work is not discussed nearly as much in the fitness industry.

But for those that are trying to improve their front delts, then adding in a few simple exercises should be sufficient to spark the growth you’re after. Keep in mind that the delt is made up of three heads that perform different actions. If you want aesthetically pleasing shoulders, then consider doing side delt and rear delt exercises as well.

Hitting all of the primary muscles that surround the shoulder joint will not only make your shoulders stand out but will also prevent any muscular imbalances that may occur from just training one area.

References

Israetel, Mike. April 2020, “Front Delt (Front Delts) Growth Training Tips.” Renaissance Periodization. https://rpstrength.com/front-delt-training-tips-hypertrophy/

Other Muscle Groups Exercises

If you enjoyed this post, check out our other collections of the best exercises for each muscle group below.

About Heather Jacques

Heather Jacques is a former collegiate athlete that graduated from Grand Valley State University with a Bachelor of Science in Athletic Training. Along with writing content for Lift Vault, Heather works for one of the fastest growing sports nutrition companies, Axe & Sledge Supplements, as their product specialist. Heather is an avid lifter, snowboarder, and outdoor enthusiast. She was born in Colorado, raised in northern Michigan, and currently resides in Pennsylvania. Heather's primary goal is to help others achieve their health and fitness goals through education, motivation, and inspiration.