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The anterior deltoid (front shoulder) is responsible for lifting your arm forward and plays a key role in pressing movements. Developing this muscle adds size and definition to your shoulders and improves strength in compound lifts like the bench press and overhead press.

Here are the top exercises to target and grow your front delts:

1. Front Dumbbell Raise

Primary muscles: Anterior deltoid
Equipment: Dumbbells

How to perform:

1. Stand tall with dumbbells in both hands at your sides, palms facing your thighs.
2. Raise the dumbbells in front of you to shoulder height, arms slightly bent.
3. Lower them slowly and repeat.

Tips:

• Don’t swing the weights — use slow, controlled motion.
• Perform alternately or both arms simultaneously.

Benefits:

• Isolates the front delts for size and definition.
• Great for muscle control and shoulder activation.

2. Barbell Front Raise

Primary muscles: Anterior deltoid
Equipment: Barbell

How to perform:

1. Grip the barbell with both hands shoulder-width apart, palms facing your body.
2. Raise the bar in front of you to shoulder height.
3. Pause briefly, then lower under control.

Tips:

• Keep the bar close to your body.
• Avoid jerking or using momentum.

Benefits:

• Adds mass and overload to the front shoulders.
• Allows heavier loading compared to dumbbells.

3. Arnold Press

Primary muscles: Front and side delts, upper chest, triceps
Equipment: Dumbbells

How to perform:

1. Sit or stand with dumbbells held in front of your shoulders, palms facing you.
2. As you press overhead, rotate the dumbbells outward until your palms face forward at the top.
3. Reverse the motion as you lower back down.

Tips:

• Control the rotation for full shoulder engagement.
• Keep your core tight to avoid back arching.

Benefits:

• Hits all heads of the deltoid with emphasis on the front.
• Great for shoulder mobility and hypertrophy.

4. Overhead Press (Barbell or Dumbbell)

Primary muscles: Front delts, traps, triceps, upper chest
Equipment: Barbell or dumbbells

How to perform:

1. Start with the weight at shoulder level.
2. Press the weight overhead until arms are fully extended.
3. Lower it back to starting position under control.

Tips:

• Use full range of motion.
• Engage your core and glutes to stabilize.

Benefits:

• Compound lift that builds overall shoulder and upper body strength.
• Essential for athletes and strength-focused lifters.

5. Landmine Press

Primary muscles: Anterior deltoid, upper chest, triceps
Equipment: Barbell with landmine setup or corner

How to perform:

1. Insert one end of the barbell into a landmine base or corner.
2. Hold the other end with both hands or one arm at shoulder level.
3. Press the bar up and slightly forward in a diagonal path.
4. Lower slowly and repeat.

Tips:

• Keep your torso upright and avoid leaning too far forward.
• Use for unilateral (one-arm) variations for balanced development.

Benefits:

• Safer on shoulder joints.
• Encourages shoulder stability and control.

Sample Front Deltoid-Focused Workout:

Conclusion

Training the anterior deltoid is crucial for a complete shoulder look and strong pushing performance. Incorporating a mix of isolation and compound movements like the Arnold Press, Overhead Press, and Front Raises ensures you build both strength and muscle definition effectively.

Focus on form, time under tension, and progressive overload — and your front delts will grow stronger and more prominent.