The best front delt exercises are overhead presses, Arnold presses, Z presses, and front raises because they directly target the anterior deltoids for strength and definition. Strong front delts don’t just make your shoulders look wider—they also improve pressing strength, posture, and upper-body balance.
Since the anterior deltoid is heavily involved in chest and pressing movements, it often gets worked indirectly. But if you want capped, 3D shoulders, you need a blend of compound lifts (to move heavy weight) and isolation raises (to carve detail).
In this guide, we’ll cover the 12 best front delt exercises, how to perform them safely, and how to structure your training for maximum growth.
Why Training Front Delts Matters
Your front deltoids (anterior delts) are the muscles at the front of your shoulders. They assist in:
- Shoulder flexion (lifting your arm forward)
- Overhead pressing (pressing weight upward)
- Stabilizing bench press and push-up movements
Benefits of Strong Front Delts
- Bigger shoulders → Adds roundness and size to your upper body.
- Improved strength → Boosts performance in overhead press, bench press, and dips.
- Reduced injury risk → Stabilizes shoulders and protects against strain.
- Better posture → Prevents slouched shoulders and balances chest training.
12 Best Front Delt Exercises
Below are the top exercises ranked for building strong, defined front delts. Each includes muscles worked, benefits, steps, and trainer tips.
1. Barbell Overhead Press
Muscles Worked: Front delts, triceps, upper chest, traps
Why It’s Great: Heavy compound move that maximizes delt overload.
How to Do It:
- Stand tall with feet shoulder-width apart.
- Hold the barbell at shoulder height with an overhand grip.
- Brace your core and press the bar overhead until arms lock out.
- Lower slowly back to starting position.
Trainer Tip: Keep ribs down and avoid leaning back to protect your lower back.
2. Dumbbell Overhead Press
Muscles Worked: Front delts, medial delts, triceps
Why It’s Great: Increases range of motion and helps fix imbalances.
Steps:
- Sit or stand with dumbbells at shoulder height.
- Press overhead in a controlled arc.
- Lower under control.
Trainer Tip: Don’t let elbows flare too wide—keep them slightly in front of the shoulders.
3. Z Press
Muscles Worked: Front delts, core, triceps
Why It’s Great: Forces strict pressing form—no leg drive or momentum.
Steps:
- Sit on the floor with legs extended forward.
- Hold barbell or dumbbells at shoulder level.
- Press overhead while keeping core tight.
Trainer Tip: If mobility is limited, start with lighter dumbbells.
4. Arnold Press
Muscles Worked: Front delts, side delts, upper chest
Why It’s Great: Adds rotation for full delt engagement.
Steps:
- Start with dumbbells in front of your chest, palms facing you.
- Rotate outward as you press overhead.
- Reverse motion slowly to return.
Trainer Tip: Don’t rush the rotation—control gives better activation.
5. Landmine Press
Muscles Worked: Front delts, chest, triceps, core
Why It’s Great: Safer for those with shoulder mobility issues.
Steps:
- Place barbell in a landmine base or corner.
- Hold end of bar with one hand at shoulder height.
- Press upward and forward.
Trainer Tip: Use single-arm presses to improve stability.
6. Smith Machine High-Incline Press
Muscles Worked: Front delts, upper chest
Why It’s Great: Locked path keeps tension on the delts.
Steps:
- Set bench at 75–85° incline.
- Position bar at upper chest level.
- Press overhead and return slowly.
Trainer Tip: Avoid full lockout to maintain constant tension.
7. Barbell Push Press
Muscles Worked: Front delts, triceps, quads (from leg drive)
Why It’s Great: Allows heavier loading and builds power.
Steps:
- Hold bar at shoulders.
- Dip slightly with knees.
- Explosively press bar overhead.
Trainer Tip: Keep the dip shallow—this is a shoulder move, not a squat.
8. Dumbbell Front Raise
Muscles Worked: Front delts
Why It’s Great: Pure isolation of the anterior delt.
Steps:
- Hold dumbbells in front of thighs.
- Lift to shoulder height with straight arms.
- Lower slowly.
Trainer Tip: Use lighter weight—control matters more than load.
9. Cable Front Raise
Muscles Worked: Front delts
Why It’s Great: Provides constant tension throughout range of motion.
Steps:
- Stand facing away from a low cable.
- Grip the handle and raise arm to shoulder level.
- Lower with control.
Trainer Tip: Keep core tight to avoid swinging.
10. Plate Front Raise
Muscles Worked: Front delts, grip, forearms
Why It’s Great: Simple, effective, and adds forearm work.
Steps:
- Hold a weight plate with both hands.
- Raise to shoulder height.
- Slowly lower.
Variation: Hold plate overhead for isometric burn.
11. Incline Front Raise
Muscles Worked: Front delts
Why It’s Great: Prevents momentum for stricter isolation.
Steps:
- Lie chest-down on an incline bench.
- Hold dumbbells with arms hanging.
- Raise forward until shoulder height.
Trainer Tip: Keep movements slow and controlled.
12. Push-Ups (Front Delt Focus)
Muscles Worked: Chest, front delts, triceps
Why It’s Great: Bodyweight move that still challenges the anterior delts.
Steps:
- Assume push-up position.
- Lower until chest nearly touches floor.
- Push back up explosively.
Variation: Add resistance bands or weighted vest for progression.
How to Program Front Delt Workouts
- Frequency: 1–2 times per week (front delts already get chest overlap).
- Rep Ranges:
- Heavy presses → 6–10 reps
- Isolation raises → 10–15 reps
- Sets: 3–5 per exercise depending on goal.
- Rest: 2–3 mins for heavy presses, 60–90s for raises.
👉 Example Front Delt Workout:
- Barbell Overhead Press – 4×6–8
- Arnold Press – 3×8–10
- Dumbbell Front Raise – 3×12–15
- Cable Front Raise – 3×12–15
Pro Tips for Bigger Shoulders
- Don’t overtrain: front delts are already hit by bench press & push-ups.
- Balance training: include side and rear delts for 3D look.
- Focus on form: controlled raises beat heavy, sloppy swings.
- Warm up shoulders before pressing to reduce injury risk.
FAQs
1. Do I need front delt isolation if I bench press?
Yes—bench presses hit front delts but isolation ensures balanced growth.
2. What’s the best exercise for mass?
The barbell overhead press builds the most size.
3. How often should I train them?
Once or twice per week is optimal.
4. Are raises enough for definition?
Raises are great but should be paired with presses for maximum growth.
5. Which is safer, barbell or dumbbell press?
Dumbbells allow natural shoulder movement, but barbells let you lift heavier.
6. Can I train delts at home?
Yes—push-ups, pike push-ups, and resistance band raises work well.
7. Do strong front delts help in sports?
Absolutely—better pressing, throwing, and punching all rely on them.
Conclusion
Front delt training is essential for building bigger, stronger, and more defined shoulders. By combining heavy compound presses with strict isolation raises, you’ll maximize growth, balance aesthetics, and protect your shoulders from injury.
Start incorporating these 12 front delt exercises into your workout plan today—and watch your shoulders transform.