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The deltoid muscle plays a crucial role in shoulder movements, and it is quintessential that you train this muscle with a highly targetted workout regime.
The anterior, medial and the posterior regions are the three major parts the deltoid muscle. The anterior or the front deltoid muscle is responsible for transverse and rotatory movements of the shoulder. However, the shoulder is a highly complex joint, and one cannot perform isolation exercises that target only one part of the muscle. Instead, you could follow these shoulder workout tips that target the front deltoid with greater intensity.
Here are five super effective front delt exercises that you could add to your shoulder training program to tone your deltoids.
Note: Do not overload while working with free weights as it could lead to a serious injury. Beginners should train with weights under expert supervision. Additionally, focus on a proper form to avoid any rotator cuff injuries.
#1 Front Dumbbell Raise
Along with targeting the front deltoid, the front dumbbell raise also activate a host of other stabilisation muscles including the traps, biceps, pectorals and the rotator cuff. Moreover, with its simple motion, it could be even performed by beginners and casual trainers.
Instructions:
Step 1: Stand straight with feet placed shoulder-width apart. Hold dumbbells in both the hands with the palms facing towards the body. Position the dumbbells in front of the thighs in the initial position.
Step 2: With a straight torso, lift both the dumbbells until they are just above the shoulders. Ensure that the arms are fully extended and parallel to the floor. Additionally, the palms should always be facing the floor while performing this motion.
Step 3: Hold for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: You could use a barbell as an alternative to the dumbbells while performing this exercise. Rather than lifting both the arms, you could perform this exercise in an alternating motion.
Next up: Decline Push-Up
#2 Decline Push-Up
The push-up is traditionally known for building the pectoral muscles in the chest. The decline push-up is an advanced variation of the regular push-up that targets the front deltoids with greater intensity.
Also, read 5 Powerful Deltoid Exercises for Bigger Delts.
Instructions:
Step 1: Lie on the floor in a prone position with the hands planted at around shoulder-width. Place your feet on a raised platform such that the body forms an acute angle with the floor. The elbows should be bent, and the torso should only be centimetres away from the ground.
Step 2: Raise the upper body until the arms are fully extended and perpendicular to the floor.
Step 3: Pause for a moment and return to the initial position.
Perform the exercise for the recommended number of times.
Important tip: Use a weighted vest while performing this exercise for added resistance and improved customisability.
Next up: Arnold Press
#3 Arnold Press
Named after Arnold Schwarzenegger, the Arnold press is an advanced variation of the shoulder press that activates the shoulder muscles with unrivalled precision.
Instructions:
Step 1: Sit on a flat bench or on an exercise bench with back support. Hold dumbbells with both the hands and position them in front of the chest such that palms are facing towards the body. Ensure that the elbows are close to the body during the entire duration of the exercise.
Step 2: Rotate your hands and raise the dumbbells at the same time until the arms are fully extended overhead. Keep in mind that the palms should be facing away from the body in this position.
Step 3: Pause for a moment and return to the initial position.
Important tip: Focus on a smooth motion and do not use momentum to lower the weights as it could lead to a rotator cuff injury.
Next up: Dumbbell Lateral Raise
#4 Dumbbell Lateral Raise
The dumbbell lateral raise is a very effective exercise that targets the front and the medial deltoid muscles. Additionally, the exercise targets the upper back, traps and the core.
Instructions:
Step 1: Stand straight with feet planted shoulder-width apart. Hold dumbbells in both the hands with a pronated grip.
Step 2: Slowly lift your arms in an arc to the sides until the dumbbells are in line with the shoulders. Do not bend your elbows and ensure that the arms are parallel to the ground.
Step 3: Pause for a moment and return to the initial position.
Important tip: Rather than using free weights, you could perform this exercise with a cable machine.
Next up: Front Cable Raise
#5 Front Cable Raise
The front cable raise is an excellent isolation exercise for activating the muscles in the shoulder region. Moreover, it targets the trapezius muscles found in the upper back region.
Instructions:
Step 1: Set an appropriate weight and grab the handle attachment with both hands using a pronated grip. The attachment should be below the waist during the initial position of the exercise.
Step 2: Slowly raise the attachment until it is just above the shoulders. Ensure that the arms are fully extended while performing this motion.
Step 3: Hold the position for a second and return to the initial position.
Important tip: You could perform this exercise with a single arm for variable resistance.
