7 Best Front Delt Exercises

7 Best Front Delt Exercises to Take Your Shoulder Workouts to the Next Level

Thinking about starting work out on your deltoid muscles but have no idea how to? Do not worry, as we are here to help. Here is a guide for front delt exercises you should try out to start your training journey. 

What are Front Delts and What is Their Function? 

The front delts, or anterior deltoids, are one of three muscles that make up the shoulder complex. Located on the front of the shoulder, the front delts play an important role in shoulder movements such as raising the arms to the front and overhead pressing. Strong front delts not only contribute to a balanced and aesthetic physique but also help improve functional movements in daily life and sports.  

The front delts are responsible for shoulder flexion, which is the movement of the arms being lifted forward and upward. The front delts also contribute to horizontal adduction, which is bringing the arms closer to the body in a horizontal plane. They play a crucial role in many upper body movements, such as overhead pressing, chest pressing, and pushing movements. 

Benefits of Front Delt Exercises 

Increased Shoulder Strength and Stability 

Front delt exercises, such as overhead pressing and front raises, target the front deltoids and help improve overall shoulder strength and stability. Strong shoulders are essential for performing other upper body exercises and daily activities. In addition, having strong shoulders can help prevent shoulder injuries. 

Improved Appearance 

Strong and well-developed front deltoids contribute to an aesthetically pleasing shoulder appearance. By incorporating front delt exercises into your workout routine, you can create a balanced and proportionate shoulder look. Additionally, having a defined and toned upper body can help boost confidence and self-esteem. 

Enhanced Athletic Performance 

Front delt exercises can help improve athletic performance by improving shoulder strength and stability, which is essential for sports that require overhead movements such as basketball, volleyball, and swimming. Strong front deltoids can also improve throwing and punching power, which is beneficial for sports such as baseball and boxing. 

Increased Shoulder Flexibility 

Some front delt exercises, such as the overhead press, require a full range of motion, which can help increase shoulder flexibility. Having flexible shoulders can help improve posture and reduce the risk of shoulder injuries. 

Improved Upper Body Function 

Front deltoids are involved in several upper body movements, such as pushing and pressing. By incorporating front delt exercises into your workout routine, you can improve your upper body function, making it easier to perform daily activities such as lifting objects and carrying groceries. 

7 Front Delt Exercises To Help You Get Started 

Barbell Overhead Press 

The Barbell Overhead Press is a fundamental exercise in bodybuilding. Your deltoids and triceps will grow in size and strength as you press a barbell overhead. It also serves as a traditional strength test. Depending on your preference, you can perform overhead presses while standing or sitting and using a parallel grip trap bar. 

How to Perform: 

  • Grip the bar with your hands wider than shoulder-width apart while seated on a bench. 
  • Unrack the bar and then lower it until your elbows are parallel to or just below the floor. 
  • Exhale as you raise the barbell overhead at full extension but without locking out your elbows. 
  • Do the desired number of sets and the recommended number of reps for the exercise. 

Pike Push-up 

With this exercise, you can strengthen your anterior deltoids by only applying your own weight as resistance. The modest push-up, which is typically more of a chest exercise, is transformed into a much more anterior deltoid-focused exercise with the Pike Push-up. 

How to Perform: 

  • Put your hands slightly wider than shoulder-width apart and crouch down on the ground in the push-up posture.  
  • Pull your shoulders back and down while tensing your abdominals. 
  • Lift your butt up towards the ceiling while keeping your legs straight to create an inverted V with your body. If necessary, bring your feet nearer to your hands. 
  • Bend your arms and lower your head to the floor without lowering your hips. 
  • Repeat by pushing yourself back up. 

You can use push-up handles, rest your hands on stacked weight plates, or place your hands on yoga blocks to extend your range of motion and hence increase the intensity of the exercise. 

Cable Shoulder Press 

Although using free weights to exercise your anterior deltoids is perfectly acceptable, you may also employ other types of resistance to develop bigger shoulders. When you use a cable press machine, your muscles are under almost continual tension, which increases metabolic stress and improves the pump. Moreover, cable machines are ideal for drop sets that increase intensity. You can perform cable shoulder presses with both arms at once or just one arm at a time. 

How to Perform: 

  • A cable machine with closely spaced pulleys should have two handles with a single grip attached to a low point. The cables should be under tension throughout their entire range of motion. 
  • Standing with your back to the pulleys, crouch down and grasp the handles 
  • Then either take a split stance or stand with your feet shoulder-width apart. The handles should be held at shoulder height. 
  • Lean forward just a little bit while maintaining a straight back and a firm core. 
  • Lower them back down to shoulder height by pressing the cable straight overhead without fully locking it out. 
  • Repeat the exercise until the desired number of repetitions is reached  

Dumbbell Front Raise 

A dumbbell raise can be performed standing or sitting, with two dumbbells raised simultaneously or one at a time. Lift your arms so that they are nearly parallel to the ground. By raising your arms above parallel, you run the danger of impinging your shoulders and activating your upper traps. 

How to Perform: 

  • Hold the dumbbells by your sides while maintaining a neutral hand position. 
  • Then, elevate the left dumbbell to shoulder height while maintaining a straight arm. 
  • Lower your arms now, and use your right arm to make the motion. 
  • For sets, switch between the arms. 

Bus Drivers 

Bus Drivers are a pretty simple exercise that is great for capping off your deltoid exercises. Don’t go too heavy too quickly though—it does result in a deep burn and pump. 

How to Perform: 

  • With your arms straight and your hands pointing in the same direction, hold a weight plate out in front of you. 
  • Pull your shoulders back and down while engaging your core. Do not slouch backwards. 
  • Rotate the plate to the left and right while keeping your arms outstretched as if you were rotating a steering wheel. Ensure that your arms are parallel to the ground. 
  • Keep going until you are unable to maintain your arm position. 

Handstand Push-up 

Try handstand push-ups if you’ve mastered pike push-ups and want to add extra weight to your triceps and delts. This is obviously much more difficult because you’ll be using only your arms to lift your entire body weight. 

How to Perform: 

  • Get into a handstand by placing your feet together, spreading your arms out past your shoulders, and pointing your hands forward. Choose a hand position that seems natural to you. 
  • Maintain a raised head while bringing your shoulders forward to stoop. Instead of being out to the sides, your elbows should be back. At the bottom, your upper arms should be roughly parallel to the floor. 
  • Push yourself back up to the starting position while being sure to keep your body straight.  
  • Carry out the necessary quantity of reps after that. 

Kettlebell Swing 

The majority of people perform kettlebell swings to build their glutes and posterior chain, for fat loss and conditioning, or both. These are also good workouts for the anterior deltoid, though. By actively engaging your shoulders to increase the kettlebell weight and then decelerating as you lower it again, you can make the kettlebell swing more anterior deltoid-dominant. 

How to Perform: 

  • Using an overhand grip, hold the kettlebell in front of your hips.  
  • With your toes pointed slightly outward, stand with your feet about shoulder-width apart.  
  • Pull your shoulders back and down while engaging your core. 
  • The kettlebell should be lowered between your knees by bending your knees slightly, hinging forward from your hips, and pushing your butt back. Avoid arching your lower back. 
  • As if you were performing a standing long jump, drive your hips forward. Use this force to swing the kettlebell up and towards your shoulders. Arms should remain straight. 
  • Swing the kettlebell back down and hinge at your hips once more while utilising your lats and abs. 
  • Then you can quickly transition into another rep. 


We hope that this article has helped you in starting your journey to strengthen your deltoid muscles. By incorporating these front delt exercises into your workout routine, you can achieve a well-rounded and strong upper body while also reducing the risk of shoulder injuries.