Anterior Deltoid Exercises For Strength and Definition
The anterior deltoid is the front area of the shoulder muscle, and it is important in many shoulder actions, particularly shoulder flexion.
The anterior deltoids, which make up the front part of the shoulder muscles, are important for both aesthetics and practical upper body strength. This muscle group must be targeted in order to achieve a balanced and well-defined shoulder appearance.
We’ll look at the top 13 anterior deltoid exercises, each of which takes a different approach to isolating and developing the front shoulder muscles. Whether you want to increase your shoulder aesthetics or your total upper body functionality, try these exercises and see the results.
13 Anterior Deltoid Exercises
Here we discuss about the barbell anterior deltoid exercises, dumbbell anterior deltoid exercises and cable anterior deltoid exercises.
Barbell Anterior Deltoid Exercises
Here are the top 5 barbell anterior deltoid exercises.
1. Barbell Front Raise
Barbell front raise is the best anterior deltoid exercise that helps to build strength in the front part of the shoulders.
To perform barbell front raise
1. Stand with your feet shoulder-width apart
2. Hold the barbell with an overhand grip, slightly wider than the shoulder width.
3. Lift the barbell upwards to the front near your shoulder with a slight bend in the elbow.
4. Hold in this position for 2 seconds and squeeze the muscles.
5. Lower the barbell down to the starting position and continue doing more reps.
2. Seated Barbell Shoulder Press
The barbell shoulder press is a compound exercise that mainly targets the anterior deltoid muscles.
This variation helps to stabilize your body and prevents you from using momentum from your lower body, allowing for a more targeted workout for your shoulders.
To perform barbell shoulder press
1 Sit on a bench with a back support
2 Grab the barbell with an overhand grip, slightly wider than the shoulder width.
3 Lift the barbell and hold it near the shoulder level.
4 Push the barbell upwards with a slight bend in the elbow.
5 Hold in that position for 1-2 sec and squeeze the deltoid muscles.
6 Lower the barbell down near the shoulder level and continue doing more reps.
3. Barbell Incline Chest Press
While the major focus of the incline chest press is on the chest, the anterior deltoids come into action due to the angle of the bench, which places the shoulders in a position where they contribute to the pressing activity.
To perform barbell incline chest press
1 Take an adjustable bench and set the angle around 15-30 degrees.
2 Lie on the bench and grab the barbell with an overhand grip.
3 Lift the barbell upwards above your chest with your arms fully extended.
4 Hold in that position for 1-2 sec and squeeze the chest and anterior deltoid muscles.
5 Lower the barbell down to the starting position and continue doing.
4. Barbell Upright Row
The upright row is the best exercise that primarily targets the muscles in the shoulders, mainly anterior deltoid muscles.
To perform upright row
1 Stand with your feet shoulder-width apart
2 Grab the barbell with an overhand grip and your hands should be placed slightly closer than shoulder width.
3 Lift the barbell from the floor to your front with your arms fully extended by keeping your back straight.
4. Lift the barbell upwards till your chin by raising the elbows
5 Hold in that position and squeeze the deltoid muscles.
6 Lower the barbell down to the starting position and continue doing.
5. Standing Barbell Shoulder Press
The standing barbell shoulder press is also called an overhead press and it mainly targets the anterior deltoid muscles and trapezius.
To perform standing barbell shoulder press
1 Stand with your feet shoulder-width apart.
2 Grab the barbell with an overhand grip, slightly wider than the shoulder width.
3 Lift the barbell and hold it near the shoulder level.
4 Push the barbell upwards by extending your arms fully.
5 Hold in that position for 1-2 sec and squeeze the deltoid muscles.
6 Lower the barbell down near the shoulder level and continue doing more reps.
Dumbbell Anterior Deltoid Exercises
Here are the top 5 dumbbell anterior deltoid exercises.
6. Dumbbell Shoulder Press
The dumbbell shoulder press is the best exercise for targeting the anterior deltoid muscles.
It has a more natural range of motion compared to barbell press and helps to engage stabilizing muscles as well.
To perform a dumbbell shoulder press
1 Sit on a bench with a back support
2 Grab the dumbbell with both hands with an overhand grip.
3 Lift the dumbbell and hold it near the ear level.
4 Push the dumbbell upwards with a slight bend in the elbow.
5 Hold in that position for 1-2 sec and squeeze the deltoid muscles.
6 Lower the dumbbell down near the ear level and continue doing more reps.
7. Lateral Raise
Lateral raises are an effective exercise for targeting the lateral or side head of the deltoid muscles, helps in the development of shoulder width and definition.
To perform Lateral Raise
1 Stand with your feet shoulder-width apart.
2 Hold the dumbbell in each hand with your arms hanging by your sides.
3. Lift both dumbbells to the sides by keeping away from the body.
4. Hold the dumbbells at this position for 1-2 seconds and squeeze the deltoid muscles.
5. Now, bring back the dumbbells to the starting position and continue doing.
8. Dumbbell Incline Press
While the major focus of the incline chest press is on the chest, the anterior deltoids come into action due to the angle of the bench, which places the shoulders in a position where they contribute to the pressing activity.
To perform dumbbell incline chest press
1 Take an adjustable bench and set the angle around 15-30 degrees.
2 Lie on the bench and grab the dumbbell with an overhand grip.
3 Lift the dumbbell upwards above your chest with your arms fully extended.
4 Hold in that position for 1-2 sec and squeeze the chest and anterior deltoid muscles.
5 Lower the dumbbell down to the starting position and continue doing.
9. Arnold Press
The Arnold press is the best exercise which combines the shoulder press with the rotation of wrists and it targets all the parts of the deltoid muscles.
To perform Arnold press
1 1 Sit on a bench with a back support
2 Grab the dumbbell with both hands with an overhand grip.
3 Lift the dumbbell and hold it near the shoulder height
4 Push the dumbbell upwards with a slight bend in the elbow and as you press upward, rotate your palms to face forward.
5 Hold in that position for 1-2 sec and squeeze the deltoid muscles.
6 Lower the dumbbell down near the shoulder level by rotating your palms back to the starting position and continue doing more reps.
10. Dumbbell Front Raise
