12+ Front Delt Exercises And Workouts For Strong Shoulders

A foundational strength workout, the barbell overhead press exercises the front deltoids, as well as the triceps and upper chest. It is an essential part of a daily workout routine for those looking to build upper body strength.

By pressing the barbell overhead while standing, this exercise engages the core muscles and promotes overall balance and coordination. However, this method should be performed correctly and using the right weights. Negligence in its execution can cause shoulder impingement, lower back strain, and wrist injuries.

How To Do:

• Stand upright with the barbell positioned at shoulder height in a squat rack. Grip the bar with your hands slightly wider, palms facing forward.
• Position the barbell across your upper chest, with your elbows pointing slightly forward and wrists straight. Maintain a firm grip and keep the wrists aligned with your forearms.
• Tighten your core muscles to stabilize your spine and prevent lower back arching. Keep your chest up and your shoulders back.
• Push the barbell overhead by extending your arms straight up. As you press, keep the bar close to your face and slightly tilt your head back to avoid hitting your chin.
• Fully raise your arms overhead, locking your elbows but not overextending them. The bar should be in line with the back of your head, and your arms should be straight up.
• Slowly lower the barbell back to the starting position, controlling the descent.

The Dumbbell Front Raise can be a valuable part of your shoulder workout routine, but it doesn't need to be performed daily. Typically, incorporating it 2-3 times a week is sufficient for most individuals to see benefits. This allows for adequate recovery time between sessions.

Aim for 3-4 sets of 10-15 repetitions per session, with each set taking about 30-60 seconds. This exercise helps to build strength and definition in the front deltoids, while also improving shoulder stability.

How To Do:

• Hold a dumbbell in each hand while standing straight. Let your arms hang down by your sides, palms facing your body.
• Tighten your core muscles to stabilize your torso. Keep your chest up and your shoulders back.
• Slowly lift the dumbbells straight in front of you; keep your arms fully extended but not locked at the elbows. Raise them until they are at shoulder height or slightly higher.
• Focus on using your shoulder muscles to lift the weights, avoiding swinging or using momentum.
• At the top of the movement, pause for a moment and squeeze the front deltoids to maximize contraction.
• Gradually lower the dumbbells back to the starting position. Maintain control and avoid letting the weights drop quickly.

The Arnold Press is a variation of the traditional overhead press. It is named after the actor Arnold Schwarzenegger for his role in popularizing this training regimen.

This technique involves a unique movement where the palms face the body at the start and rotate outward as you press the weights overhead. This rotation increases the range of motion and engages the shoulder muscles, particularly the front deltoids.

How To Do:

• Sit or stand holding a dumbbell in each hand. Start with the dumbbells at shoulder height.
• Begin the movement by pressing the dumbbells upward while simultaneously rotating your palms to face forward.
• Slowly lower the dumbbells back to the starting position, rotating your palms to face your body again. Keep the movement controlled and steady.
• Perform 8-12 repetitions for 3-4 sets, resting briefly between sets.

This front delt workout differs from the regular Dumbbell Press primarily in its focus and stability. When seated, your lower body is stabilized, reducing the ability to use momentum or engage your legs for assistance.

For optimal results, perform the Seated Dumbbell Press 2-3 times per week as part of a balanced shoulder routine. It is best done early in the workout when your muscles are fresh.

How To Do:

• Adjust the bench to an upright position and sit down with your feet flat on the floor.
• Grasp a dumbbell in each hand with your palms facing forward. Place the dumbbells at shoulder height, with your elbows bent and your upper arms parallel to the floor.
• Push the dumbbells upward and slightly together. Keep your elbows slightly bent at the top to avoid joint strain.
• Exhale as you press the weights up and inhale as you lower them back down. Maintain steady breathing throughout the exercise.

The Military Press is a classic strength training exercise performed by pressing a barbell or dumbbell overhead from shoulder height. It is named for its association with military training, where the exercise was commonly used to build upper body strength and endurance.

This press is vital for developing shoulder strength and stability. It improves overall upper body power and functional strength, which is beneficial for various physical activities and sports.

How To Do:

• Start with a barbell on a rack at chest height or slightly lower. Load the weight according to your strength level. 
• Grip the barbell with your hands slightly wider than shoulder-width apart. Position it across your upper chest and shoulders.
• Push the barbell upward in a straight line, raising your arms fully overhead. Keep your elbows slightly bent at the top of the movement to avoid locking them.
• Slightly tilt your head back to clear the barbell's path, but keep your neck aligned with your spine.
• Gradually lower the barbell back to the starting position at your upper chest. Control the movement to avoid letting the barbell drop quickly.

This effective front delt workout uses a cable machine to provide constant tension throughout the movement. This variation of the traditional front raise helps in isolating the front shoulder muscles more precisely.

Overall, the cable is a great addition for gym-goers looking to enhance their upper body strength and achieve well-defined shoulders.

How To Do:

• Attach a single handle to the low pulley of a cable machine. Stand facing the machine with your feet apart and your knees slightly bent.
• Grasp the handle with one hand, keeping your arm straight down at your side. Maintain a neutral spine and engage your core.
• Raise the handle straight in front of you until your arm is at shoulder height. Keep your arm straight and avoid leaning back.
• Slowly lower the handle back to the starting position with a controlled motion.
• Perform 10-15 repetitions for 3-4 sets on each side, resting briefly between sets.

The Landmine Press is a versatile upper-body exercise that involves pressing a barbell anchored at one end (often placed in a landmine attachment or corner of a gym). This exercise is particularly effective for targeting the shoulders, upper chest, and triceps while engaging the core for stability.

This front delt exercise is best suited for individuals looking to build strength and improve shoulder stability.

How To Do:

• Place one end of a barbell into a landmine attachment or securely wedge it into a corner. Load the free end of the barbell with an appropriate amount of weight.
• Stand straight, holding the barbell with one hand at shoulder height. Keep your knees slightly bent and your core engaged for stability.
• Press the barbell upward and slightly forward, extending your arm fully. Keep your shoulder stable and avoid shrugging or arching your back.

This Bench Press variation is a popular upper-body exercise that primarily targets the upper chest (pectoralis major), shoulders, and triceps. It is performed on an incline bench set at a 30 to 45-degree angle, which shifts the emphasis to the upper chest compared to the flat bench press.

To perform the Incline Bench Press, you need an adjustable bench set to an incline, a barbell or a pair of dumbbells, and a rack to safely hold the barbell.

How To Do:

• Set an adjustable bench to an incline angle of about 30 to 45 degrees.
• If using a barbell, load the bar with your desired weight and place it on the rack above the incline bench. If using dumbbells, place them on the floor beside the bench.
• Lie back on the bench with your feet flat on the ground. Your head, upper back, and glutes should stay in contact with the bench throughout the exercise.
• If using a barbell, lift it off the rack with a firm grip. If using dumbbells, lift them to shoulder height with palms facing forward.
• Slowly lower the barbell or dumbbells towards your upper chest, keeping your elbows at a 45-degree angle to your body. Lower the weight in a controlled manner until it lightly touches your chest.
• Focus on squeezing your chest muscles at the top of the movement without locking your elbows.

The resistance band is an elastic fitness tool used to add resistance to various exercises. For the front deltoids, which are the muscles located at the front of the shoulders, these bands can be particularly beneficial.

Resistance bands provide constant tension throughout the movement, enhancing muscle engagement and activation. Using them for exercises like the front raise can help isolate and build the front deltoids without the strain that weights might place on the shoulder joints.

How To Do:

• Stand in the middle of the resistance band with your feet apart. Place the band evenly under both feet.
• Hold the ends of the band with an overhand grip (palms facing down). Keep your arms straight and resting in front of your thighs.
• Lift your arms straight in front of you to shoulder height, keeping your elbows slightly bent.
• Pause briefly at the top of the movement, squeezing your front deltoids for maximum engagement.
• Slowly lower your arms back to the starting position, resisting the pull of the band to maintain tension. Perform 10-15 repetitions for 2-3 sets, resting briefly between sets.

Unlike traditional push-ups, the handstand push-up is performed while maintaining a handstand position. It can be done either against a wall for support or free-standing.

Due to the requirement of significant upper body strength, balance, and coordination, the handstand push-up is considered a highly challenging exercise. Its wrong execution can cause serious risks, including shoulder strain, neck injury, or wrist damage. Without proper form, stability, and gradual progression, there's also a high risk of falling.

How To Do:

• Begin with a thorough warm-up focusing on your shoulders, wrists, and core to prevent injury. Perform dynamic stretches and arm circles to increase mobility and blood flow.
• Face a wall and place your hands on the ground, about 6-12 inches away from the wall. Your fingers should be spread out to provide a stable base.
• Carefully kick one leg up while pushing off with the other, using momentum to bring both legs up into a handstand position against the wall. Engage your core to stabilize the body.
• Slowly bend your elbows, keeping them tucked at a 45-degree angle, to lower your head towards the ground.
• Push through your palms and lift your body back to the starting position. Use your shoulder and tricep strength rather than momentum to push back up.

A variation of the overhead press, this workout is performed on the ground with legs extended straight in front of you. This exercise primarily targets the shoulders, particularly the front deltoids, while also engaging the core and upper back muscles.

Unlike traditional overhead presses, the Z-Press eliminates the use of the lower body. This forces the shoulders and core to work harder to stabilize and press the weight overhead.

How To Do:

• Sit on the floor with your legs extended straight in front of you. Sit upright with a straight back.
• Hold a pair of dumbbells or a barbell with an overhand grip, at shoulder height. If using dumbbells, your palms should face forward. If using a barbell, your hands should be slightly wider than shoulder-width apart.
• Push the dumbbells or barbells directly overhead in a straight line.
• Slowly lower the weights back down to shoulder height. Avoid letting the weights drop quickly; control the descent to maximize muscle engagement.

This exercise serves as a variation of the traditional dumbbell press. It is primarily carried out to strengthen the chest and shoulder muscles, especially the front deltoid.

Considered to be one of the best front deltoid exercises, it is an excellent choice for individuals with shoulder issues or those looking to diversify their upper body training routine.

How To Do:

• Position a flat or incline bench at a comfortable angle (if inclined). Lie back on the bench with your feet flat on the floor.
• Carry a dumbbell in each hand with a neutral grip (palms facing each other). Position the dumbbells at shoulder height with your elbows bent at about 90 degrees.
• Lift the dumbbells until your arms are fully stretched. Keep the dumbbells close together at the top without letting them touch.
• Gradually lower the dumbbells back to the starting position. Repeat the process as required.

This shoulder exercise is performed by lifting a kettlebell in front of your body to shoulder height while maintaining straight arms. Besides engaging the front deltoids, this procedure also exercises the upper chest, traps, and core for stabilization.

Unlike dumbbells, the kettlebell’s unique shape and offset center of gravity add a balance challenge, so it requires more control and coordination. Perform this routine 2-3 times per week, depending on your training program and goals.

How To Do:

• Choose an appropriate weight that allows you to complete the exercise in good form. Start with a lighter weight if you're new to the movement.
• Hold the kettlebell with both hands by the handle, allowing it to hang in front of your thighs. Your palms should face down, and your grip should be firm but relaxed.
• Lift the kettlebell directly in front of you, keeping your arms straight and your wrists neutral. Raise it to shoulder height, but make sure that it remains away from your ears.
• Once the full stretch is reached, hold the position for a few seconds.
• Bring the kettlebell back to the initial position. Prevent it from falling too quickly.

Strong front deltoid muscles are necessary for the proper functioning of our physique. These muscles are responsible for shoulder flexion and stabilization during movements like lifting, pushing, and carrying.

By regularly engaging the front delts, specialized exercise can help you achieve strong and resilient muscles. Here are some benefits offered by these workout routines:

1. Improved Shoulder Strength

Regular front deltoid exercises significantly enhance shoulder strength. Strengthening the front delts improves your ability to perform overhead movements such as lifting objects, pushing, and carrying.

Similarly, this increased strength translates to better performance in sports and physical activities that require upper body power and stability. Strong delts are also needed to support other shoulder muscles.

2. Enhanced Posture

Strong front deltoids help counteract the effects of poor posture, such as forward-rolled shoulders. These issues usually emerge from prolonged sitting or desk work.

By reinforcing these muscles, you support proper shoulder alignment and maintain an upright stance. Improved posture not only alleviates discomfort but also upgrades your overall appearance and confidence.

3. Injury Prevention

Regularly exercising the front deltoids helps in stabilizing the shoulder joint during dynamic movements. The workout also supports proper biomechanics, which minimizes the chance of developing shoulder impingement or rotator cuff issues.

By adding the front deltoid exercises to your daily routine, you can build resilience against common shoulder injuries. This preventive measure is particularly important for individuals engaged in physically demanding activities.

As the best deltoid exercises require the use of dumbbells, a minor mistake can have serious consequences. Similarly, employing the wrong technique or using the wrong weights can also do more harm than good.

Here are the common mistakes you should avoid while practicing these front delt workouts:

1. Using Excessive Weight

One common mistake is using weights that are too heavy. When individuals lift too much, they often sacrifice proper form. The use of excessive weight can also result in swinging the weights or arching the back.

Additionally, the extra load can shift the focus to other muscle groups (like the traps or lower back) instead of effectively working the front deltoids. It's crucial to choose a weight that allows for controlled movements to maximize muscle engagement.

2. Performing the Movement Too Quickly

Trying to rush the fitness process is a common mistake that most newcomers make. Rushing through the repetitions can lead to uncontrolled movements and exponentially increase the risk of injury. 

Similarly, speeding through the exercise often results in momentum taking over, rather than properly engaging the front deltoids. Focus on the contraction of the front deltoids during both the lifting and lowering phases.

3. Not Engaging Core Muscles

Failing to engage the core muscles during the front delt exercise is a frequent oversight. Without proper core engagement, individuals may rely more on their lower back or other muscle groups to compensate.

Meanwhile, engaging the core helps maintain stability and support throughout the movement. It also helps prevent excessive arching of the back and promotes overall balance during the exercise.