Do you ever find yourself admiring those well-defined shoulders on your favorite action heroes or wondering how to get that strong, sculpted look?
Ever wondered what exercises specifically target the front part of your shoulders? Or maybe you’re curious about how to make your shoulders pop without complicated gym jargon?
Well, we’ve got you covered.
The shoulders play a crucial role in giving your upper body that coveted V-shape.
But when it comes to shaping those shoulders, the anterior deltoids take center stage.
So, let’s talk about the best anterior delt exercises that can help you build the shoulder strength and definition you’ve been craving:
Related: Medial Deltiod Exercise
Anterior Delt Exercises & Workouts
Here are the best anterior delt exercises for beginners and professional athletes:
1. Overhead Press (Barbell or Dumbbell)
The Overhead Press targets the anterior deltoids, promoting shoulder strength and stability.
By lifting the weight overhead, you engage the front part of your shoulders, enhancing muscle development and contributing to overall upper body power.
Setup:
- Stand with your feet shoulder-width apart.
- Grip the barbell with hands slightly wider than shoulder-width, or hold dumbbells at shoulder height with palms facing forward.
Execution:
- Lift the barbell or dumbbells to shoulder height, keeping your elbows below your wrists.
- Press the weight overhead, extending your arms fully without locking your elbows.
- Lower the weight back to the starting position with control.
- Repeat for the desired number of reps.
2. Front Dumbbell Raise
This exercise specifically isolates the anterior deltoids, helping to build and define the front part of your shoulders.
The Front Dumbbell Raise is effective for enhancing shoulder aesthetics and can be tailored to different fitness levels by adjusting the weight used.
Setup:
- Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing your body.
Execution:
- Keeping your arms straight, lift the dumbbells directly in front of you.
- Raise the weights to shoulder height or slightly above, maintaining a slight bend in your elbows.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of reps.
3. Military Press
A classic compound movement, the Military Press emphasizes the anterior deltoids while also recruiting other shoulder muscles.
This anterior delt exercise is excellent for building shoulder strength and functional upper body power, contributing to improved overall athletic performance.
Setup:
- Sit or stand with feet shoulder-width apart.
- Hold a barbell at shoulder height with hands slightly wider than shoulder-width.
Execution:
- Press the barbell overhead, extending your arms fully.
Lower the barbell back to shoulder height with control.
Keep your core engaged and avoid arching your back.
4. Landmine Press
The Landmine Press provides a unique angle of resistance for the anterior deltoids.
By pressing the barbell at an angle, this exercise challenges the shoulders in a different way, promoting balanced muscle development and enhancing shoulder mobility.
Setup:
- Place one end of a barbell into a landmine attachment or secure it in a corner.
- Stand with feet shoulder-width apart, facing the free end of the barbell.
Execution:
- Hold the free end of the barbell with one hand at shoulder height.
- Press the barbell overhead, extending your arm.
- Lower the barbell back to the starting position.
- Repeat for the desired number of reps, then switch sides.
5. Upright Row
Upright Rows target the anterior deltoids along with the trapezius and lateral deltoids.
This exercise helps build a broader shoulder appearance by developing the front part of the shoulders, contributing to a well-rounded upper body physique.
Setup:
- Stand with feet hip-width apart, holding a barbell with an overhand grip (hands closer than shoulder-width).
Execution:
- Lift the barbell straight up towards your chin, keeping it close to your body.
- Elbows should point out to the sides, higher than the bar.
- Lower the barbell back to the starting position.
6. Face Pulls
Face Pulls are a valuable exercise for the anterior deltoids, focusing on the upper part of the shoulder and promoting muscle growth.
This movement also aids in improving shoulder posture and preventing imbalances, making it a beneficial addition to shoulder training routines.
Setup:
- Attach a rope to a cable machine at shoulder height.
- Stand with feet shoulder-width apart, grab the rope with both hands, and step back to create tension.
Execution:
- Pull the rope towards your face, keeping your upper arms parallel to the ground.
- Focus on squeezing your shoulder blades together.
- Slowly return the rope to the starting position.
- Repeat for the desired number of reps.
Anterior Delt Exercises At Home
Here are the best anterior deltoid strengthening exercises for beginners that can be done at home or anywhere else:
7. Pike Push-Ups
Pike push-ups are an excellent bodyweight exercise that specifically targets the anterior deltoids.
By elevating the hips and creating an inverted V shape with the body, pike push-ups place significant emphasis on the shoulders and work the arm muscles.
As you lower your upper body towards the ground and push back up, you engage the anterior deltoids to stabilize and move the arms.
Setup:
- Begin in a push-up position with your hands placed slightly wider than shoulder-width apart and your feet together.
- Lift your hips up and back, forming an inverted V shape with your body. Keep your arms and legs straight, and your head aligned with your arms.
Execution:
- Lower your upper body towards the floor by bending your elbows. Keep your head in line with your arms as you descend.
- Pause when your head is just above the ground or floor.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
8. Bodyweight Dips
Bodyweight dips are a compound exercise for anterior deltoids and it targets other muscles such as the triceps and chest.
By lowering your body weight using the arms and shoulders and then pushing back up, you engage the anterior deltoids to assist in the movement.
Dips allow for a greater range of motion compared to some other shoulder exercises, leading to increased muscle activation in the anterior deltoids.
Setup:
- Find a sturdy surface, like parallel bars or the edge of a stable chair or bench.
- Grip the bars with your palms facing inward, slightly wider than shoulder-width apart.
- Extend your legs in front of you and support your body weight on your arms.
Execution:
- Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below.
- Keep your torso upright and your shoulders down and back throughout the movement.
- Pause briefly at the bottom of the movement.
- Push through your palms to straighten your arms and return to the starting position.
9. Handstands
Handstands are a challenging yet rewarding at-home exercise that heavily involves the anterior deltoids for stability and support.
When inverted, the shoulders bear the majority of the body’s weight, requiring significant activation of the anterior deltoids to maintain balance and control.
Holding a handstand position requires sustained contraction of the shoulder muscles, leading to improved strength and endurance in the anterior deltoids over time.
Setup:
- Find an open space with enough room to kick up into a handstand safely.
- Place your hands on the ground shoulder-width apart, fingers spread wide, and arms fully extended.
Execution:
- Kick one leg up while simultaneously pushing off the ground with the other foot to propel yourself into a handstand position.
- Engage your core and glutes to maintain balance while upside down.
- Keep your arms straight and your shoulders stacked over your wrists.
- Hold the handstand for the desired duration, focusing on maintaining a straight line from your wrists to your ankles.
- Lower one leg down at a time to return to the starting position, or safely cartwheel out of the handstand if needed.
Conclusion
Here’s a simple guide to the best anterior delt exercises that can transform your shoulder game.
It doesn’t matter if you’re a gym lover or just starting, these exercises offer a straightforward path to building shoulder strength and definition.
No need for complex fitness speak – just grab some weights, follow the steps, and watch your shoulders become the star of the show.
So, what are you waiting for?
