The anterior deltoid is the front part of your shoulder. It helps you lift your arms forward and overhead, and it’s involved in almost every pushing exercise. Here are the 13 best anterior deltoid exercises using barbells, dumbbells and cables.
Quick answer: The best anterior deltoid exercises are overhead presses (barbell, dumbbell, Arnold or cable), incline presses and front raises. Because the front delts already work hard in chest pressing, 1 or 2 direct exercises a week, for 3 sets of 8 to 12 reps, is usually enough.
Do You Need Extra Front Delt Training?
Your front delts work in bench presses, incline presses, push-ups and dips. Many people already train them a lot. If you press regularly, focus your extra shoulder work on the side and rear delts, and keep front delt exercises to one or two per week.
Barbell Anterior Deltoid Exercises
1. Barbell Front Raise
Isolates the front delts.
- Hold a barbell with an overhand grip at shoulder width.
- Raise it in front of you to shoulder height with straight arms.
- Lower slowly. Use a light weight.
2. Seated Barbell Shoulder Press
A strong pressing movement for the front delts.
- Sit on a bench with back support and the bar at shoulder height.
- Press it overhead until your arms are straight, then lower to your upper chest.
3. Incline Barbell Press
Works the upper chest and front delts together.
- Lie on a 30 to 45 degree incline bench.
- Lower the bar to your upper chest and press up.
4. Barbell Upright Row
Works the front and side delts and traps. Stop at chest height and use a wider grip if your shoulders feel pinched.
- Hold the bar with a shoulder-width grip and pull it up along your body, leading with your elbows.
5. Standing Barbell Overhead Press
Builds full-body strength and big shoulders.
- Stand with the bar at shoulder height, brace your core and press overhead.
- Lower it under control.
Dumbbell Anterior Deltoid Exercises
6. Dumbbell Shoulder Press
Lets each arm press independently.
- Sit with back support and dumbbells at shoulder height.
- Press them up and lower slowly.
7. Lateral Raise
Mainly targets the side delts, but helps build complete, rounded shoulders.
- Raise light dumbbells out to the sides to shoulder height, then lower slowly.
8. Incline Dumbbell Press
Hits the upper chest and front delts.
- Press dumbbells up from your upper chest on an incline bench.
9. Arnold Press
A rotating press that works the front delts through a long range.
- Start with dumbbells in front of your face, palms facing you.
- Rotate your palms forward as you press overhead.
- Reverse the movement on the way down.
10. Dumbbell Front Raise
Isolates each front delt.
- Hold dumbbells in front of your thighs.
- Raise one or both to shoulder height and lower slowly.
Cable Anterior Deltoid Exercises
11. Cable Front Raise
Keeps tension on the front delts throughout.
- Stand facing away from a low pulley holding a handle, and raise it to shoulder height.
12. Face Pull
Works the rear delts, not the front. It’s included here because balancing front delt work with rear delt work keeps your shoulders healthy.
- Pull a face-height rope towards your face, separating the ends.
13. Cable Shoulder Press
A smooth press that’s easy on the joints.
- Sit between two low pulleys and press the handles overhead.
Sample Shoulder Workout
| Exercise | Sets | Reps |
|---|---|---|
| Standing Overhead Press | 3 | 6 to 8 |
| Arnold Press | 3 | 8 to 12 |
| Lateral Raise | 3 | 12 to 15 |
| Face Pull | 3 | 12 to 15 |
Benefits of Anterior Deltoid Exercises
- Stronger overhead pressing and pushing
- Better shoulder stability
- Fuller-looking shoulders from the front
Frequently Asked Questions
What is the best exercise for the front delts?
Overhead presses, either barbell or dumbbell, are the most effective because they let you use heavier weight.
How often should I train front delts?
One or two direct exercises a week is enough for most people, since bench and incline presses already work them.
Why do my shoulders hurt during front raises?
Using too much weight or swinging can strain the shoulder. Lower the weight, slow down and stop at shoulder height.
The Bottom Line
Your front delts are trained in most pressing exercises, so a little direct work goes a long way. Use overhead presses as your main builder, add front raises occasionally, and balance them with rear delt exercises like face pulls for healthy, well-rounded shoulders.
This article is for general information only. If you have an injury or a medical condition, are pregnant, or are new to exercise, please check with your doctor before starting a new workout or diet plan.
Sources
About the Author: Nikilesh Srinivasan
Nikilesh Srinivasan has been in the fitness industry for more than 6 years and has trained many people, from complete beginners to regular gym-goers. He writes practical workout and nutrition guides based on that experience, checked against trusted research.
