10 Intense Front Delt Exercises | How To Build Bigger Shoulders!

Having broader shoulders is a dream for many individuals. While the new generation seeks shortcuts to accomplish fitness goals, most fitness experts believe frequent exercise is the only way forward. With exercise, we can train our numerous body muscle groups and develop bigger muscles with more endurance.

The bigger the muscle group, the more training and time it needs to develop. Although small muscle groups such as shoulder muscles demand less time and exercise to progress, they are among the most ignored muscle groups.

The shoulder or deltoid muscles are divided into three deltoid heads: Anterior deltoid, lateral deltoid, and posterior deltoid. You can target these shoulder muscle subgroups by combining multiple shoulder exercises that target these specific muscle subgroups.

For instance, the barbell shoulder press targets the anterior deltoid that lodges on your upper arm bone or humerus. Likewise, the lateral raises specifically target your posterior deltoid muscles. Whereas the dumbbell Arnold press targets the lateral deltoid.

So, if you wish to have stronger and bigger shoulders, a combination of shoulder exercises that work all these muscle subgroups is essential. We have compiled some of the best shoulder exercises that work wonders to make things easier.

Best Delt Exercises For Shoulders

Working a particular muscle group such as deltoid demands resistance training that involves those muscles. In this case, delt exercises are ideal for working your shoulder muscles. Fitness experts recommend adopting numerous delt exercises to help you effectively develop your shoulder muscle mass.

Skimming the web to find the ideal delt exercises can be daunting. However, to ensure your convenience, we have listed several delt exercises that are super effective.

1. Dumbbell Arnold Press

This delt exercise is named after the famous bodybuilder Arnold Schwarzenegger. Apart from being a seven-time Mr. Olympia, introducing the dumbbell Arnold press is one of his most significant accomplishments. Unlike the overhead press, this is one of the best front deltoid exercises to develop strong shoulder muscles.

The best thing about the dumbbell Arnold press is that it simultaneously engages all three deltoid heads. As a result, it helps you develop stronger shoulders and increases shoulder width and thickness. Not to mention the shoulder joint stability it provides in the rear delts.

Although a shoulder workout, this exercise also works your forearms and triceps. However, you must perform this exercise in proper form for maximum effectiveness.

Here’s how you do it:

Starting Position:

• Since this exercise requires dumbbells, grab a pair and find a suitable spot to perform the dumbbell Arnold press.
• Adopt a stable stance by planting your feet firmly on the ground. Ensure that your initial standing position is comfortable and balanced.
• Hold the dumbbells with an overhand grip and are positioned beside your ears. Make sure your palms face towards you while your elbows are at a 90-degree angle.

Execution:

• Use your shoulders and triceps to push the dumbbells upwards such that your arms completely extend over your head with your palms facing forward.
• As you push the dumbbell upwards, twist your wrists such that the dumbbells rotate 180 degrees with your thumbs rolling inside.
• Repeat this movement several times.

Remember that maintaining a proper form during Arnold presses is crucial unless you don’t care about injuring your shoulder joint.

2. Dumbbell Front Raise

The dumbbell front raise is one of the best front delt exercises to work your deltoid muscle. This exercise is an excellent choice for strengthening your shoulders. Although most chest exercises work your front shoulders, the dumbbell front raise can stimulate several muscle groups.

Interestingly, the dumbbell front raise is easy to perform since you only need a pair of two dumbbells. On top of that, it ensures safe shoulder movement if you maintain a proper form. 

So, if you want to ensure your front delts develop nicely, this isolation exercise is perfect.

Starting Position:

• Get a pair of dumbbells of desired weight and sit on a bench.
• Hold the dumbbells by your sides.
• Ensure that your back is straight and not bent for maximum effectiveness.

Execution:

• With a slight bend in your elbows, raise your arms upwards in a semicircular motion. Ensure that your hands are level with your shoulder height while your palms face each other.
• With a 1-2 seconds delay, lower your hands back to reach the starting position.
• Repeat this movement until you have executed the desired number of reps.

One thing to note is that you can also perform this exercise by raising your arms alternatively.

3. Dumbbell Chest Supported Front Raise

The dumbbell chest-supported front raise is among the most popular front delt exercises. It is an upper-body exercise that targets your upper chest and front delts. Rather than using a flat bench, you would require an incline bench to perform this front delt exercise. 

Working your front delt muscles, this exercise is highly recommended by fitness experts for front delt development. It also assists muscle activation in the deltoid region while promising muscle growth in the shoulder blade called the scapula.

Due to its greater range of motion compared to seated raises, it works the front delts at a different angle. Let’s see how you should perform this exercise:

Starting Position:

• Lie down on an incline bench positioned at a 30 to 60-degree angle. Ensure that you hold a dumbbell in each hand with a pronated grip.
• Extend your arms in front, with your palms facing down while your chest rests on the bench.
• Make any necessary adjustments to the bench to ensure your comfort.

Execution:

• Slowly raise the dumbbells upwards to hold them slightly above your shoulders. Ensure that your elbows are locked in this position.
• Squeeze for a moment and ensure you exhale during this movement. Don’t forget to keep your head down while your legs are resting on the floor.
• Now inhale as you slowly lower your arms back to the initial position.
• Repeat several times.

4. Barbell Front Raise

The front deltoids are arguably the most developed area of your shoulders. This is because chest exercises such as the overhead press activate your front delts. But despite the case, most people have underdeveloped front delts. Therefore, the barbell front raise is a great exercise to ensure your front deltoids are strong.

The barbell front raise is a remarkable shoulder workout that engages multiple muscles of your body. These include the anterior delts, lateral deltoid, pectoralis major, and anterior serratus. Here is how you should execute the barbell front raise flawlessly:

Starting Position:

• Hold the barbell with your hands shoulder-width apart while your feet are positioned firmly. 
• Ensure that you hold the barbell down in front of your thighs.
• Keep your posture erected while your shoulders recanted.

Execution:

• Raise your arms with your elbows slightly bent to your eye level.
• Slowly lower the barbell to the initial position.
• Repeat the process several times.

5. Shoulder Press

The shoulder press is the perfect exercise to increase your muscle mass in the deltoid region. This shoulder workout trains your front deltoid and upper back simultaneously. However, it would also work your triceps and pecs.

A key benefit of the shoulder press exercise is that it engages your stabilizer muscles in the shoulders, elbows, and wrists. It also activates your abdominal muscles, thus helping you enhance stability and balance.

Moreover, including shoulder press in your training regime can make you less prone to injuries while allowing you to perform daily activities comfortably. Remember that having strong front delts will ease your arm movements that involve shoulder flexion.

Although there are several variations to performing a shoulder press, we will teach you how to get started with the dumbbell shoulder press.

Starting Position:

• Adopt a standing position with your feet shoulder-width apart.
• Grip a pair of dumbbells at shoulder level while your elbows are bent at a 90-degree angle.
• Make sure your posture is erect and stable.

Execution:

• Slowly raise the dumbbells over your head with your arms straight and extended.
• Pause for a moment while stretching your arms.
• Slowly lower your arms to the initial position and perform several reps.

One thing to note is that if you want to make the most out of this front delt exercise, don’t stretch your arms completely. Similarly, avoid touching the dumbbells together during the exercise. Also, ensure that your knees are slightly bent while your chin remains parallel to the ground.

6. Military Press

The military or the dumbbell overhead press is an excellent shoulder exercise that works your front and middle delts. It is a traditional strength training workout once contested in the Olympics. Apart from being a testament to your strength, it is an ideal way to train your upper body.

Commonly known as overhead press, this exercise trains your anterior deltoids while working your triceps. You can perform military presses while standing; however, it is more effective when executed in a seated position.

Unlike an isolation exercise, the military press is a compound exercise that simultaneously works your anterior deltoids, middle delts, and even rear deltoids. To perform this exercise using a barbell:

Starting Position:

• Stand with your feet wide apart.
• Ensure that the barbell rests adjacent to your deltoids and upper chest. 
• Grip the barbell shoulder-width apart while your elbows must be pointing forward.

Execution:

• Inhale and push the barbell towards the ceiling. You can move your head slightly backward to ensure the barbell moves straight upwards.
• Push the barbell such that your arms are above your head.
• Now lower the barbell to the initial position, i.e., your chest, and repeat.

The military press is a versatile exercise that can be performed using various equipment such as a barbell clamp, weight plate, kettlebell, and dumbbell.

7. Lateral Raise

Shoulder training hasn’t been easy until the introduction of lateral raises. The lateral raise is an isolation exercise that targets your lateral deltoids. It is highly effective if you want to develop a solid upper body, including rounded shoulders.

Be mindful of practicing caution when executing lateral raises. Failing to do so can lead to shoulder impingement problems, primarily if performed without adopting a proper form. Also, most people try to rotate their shoulders internally by tilting the dumbbells forward, leading to shoulder joint injuries.

Therefore, we highly recommend starting with lightweight dumbbells and increasing the weight as you progress. Let’s see how you can correctly execute the seated lateral raise using dumbbells.

Starting Position:

• Hold a dumbbell in each hand by your sides while sitting on a bench and maintaining a neutral grip.
• Ensure that your knees and torso are slightly bent.
• Your feet must be touching the floor while performing this exercise.

Execution:

• Start raising the dumbbells with your elbows slightly bent to form a horizontal line.
• Turn the dumbbells backward slightly to avoid rotation of the internal shoulder. Don’t forget to exhale while lifting the dumbbells.
• Lower the dumbbells downwards back to the initial position.
• Perform the desired number of reps to complete the set.

8. Decline Push Up

Push-ups are an effective bodyweight exercise to strengthen your chest, shoulders, and triceps. Not only are they challenging, but also versatile with a wide range of variations. Handstand push-ups, incline push-ups, triangle push-ups, and military push-ups are among its common variations.

If standard push-ups don’t offer you a challenge, decline push-ups certainly will. With your feet stationed above the ground level while your palms are on the floor, it can be very challenging. 

Amazingly, the decline push-ups are a compound exercise that simultaneously engages your pectoralis major, triceps, and anterior deltoids' muscle groups. Although there are different ways to perform decline push-ups, the general idea is identical. 

You want to ensure your feet are elevated, while you can set the desired height to make it less or more challenging. Here are several instructions to appropriately perform this exercise.

Starting Position:

• Position your hands on the floor such that they are shoulder-width apart. 
• Place your feet on an elevated platform of desired height. The weight of your lower body should be resting on your toes.
• Ensure that your palms are placed right below your lower chest.

Execution:

• Start lowering yourself to the ground as far as you can. 
• Push yourself back up such that your arms are straightened. Don’t forget to contract your chest muscles as you perform this movement.
• Repeat the movement multiple times.

9. Cable Front Raise

The cable front raise is arguably one of the best anterior deltoid exercises you can include in your training regime. Most fitness experts recommend cable front raises as an ideal way of engaging your front deltoid.

Like barbell bench press and incline dumbbell press, this exercise works your shoulder blades by activating your deltoid muscle, especially front deltoids. The good thing about the cable front raise is that it isolates your front delts while inducing a greater range of motion.

On top of that, the cable front raise minimizes the risk of incorrect form. Because your shoulder demands stimulation for growth, this exercise is a perfect addition to your fitness arsenal. 

Here’s how you execute cable front raises:

Starting Position:

• Fasten a straight bar to a low cable pulley.
• Hold the bar between your legs with an overhand grip while ensuring an erect posture.
• Ensure that you grip the bar close to the center for maximum effectiveness.

Execution:

• Now, raise the bar while your elbows are slightly bent such that your hands extend to your shoulder height.
• Perform the reverse motion slowly and lower the bar back to the initial position.
• Execute the desired number of reps.

10. Shrugs

Shrugs are considered one of the favorite exercises of bodybuilders even today. Shrugs are your go-to exercise if you want your body to look aesthetic and bigger.

Although there are several ways of executing shrugs effectively, barbell shrugs are the most popular, and for a good reason. Barbell shrugs are perfect for developing pure muscle mass and strength in your upper body.

Barbell shrugs are ideal for activating your trapezius muscles, including your front deltoids. Several studies suggest that performing shrugs that involve upward rotation paired with 30-degree shoulder contraction yields enhanced muscle engagement.

Consequently, you will feel increased muscle activity in the upper and lower traps. Executing barbell shrugs is simple and easy. We have listed the stepwise instructions to ensure you do it correctly.

Starting Position:

• Adjust the bar above knee height and hold it with an overhand grip. Ensure that you hold the bar firmly in the palms to avoid fatigue in your fingers.
• Stand with an erect posture and feet wider than shoulder width.
• You can walk back if you feel you need more space.

Execution:

• While keeping your shoulder blades neutral, bend your hips slightly forward.
• Raise your shoulders by shrugging them upwards, ensuring you contract your traps.
• Give a little pause at the top, and then let the bar come down until you feel a stretch in your traps.
• Execute this movement repeatedly.

Be mindful of adopting the correct form while executing shrugs. Otherwise, you might have to deal with a displaced shoulder joint.

Conclusion

The deltoids are among the most important muscle groups in bodybuilding. You get the most of your upper body aesthetics and width from developing the anterior deltoids through numerous delt exercises. Regardless of the deltoid muscle group, you need to work on all three to achieve big and broader shoulders. We hope our list of the best deltoid exercises helps you achieve a leaner body.