Front shoulders exercises in 3D

The front shoulders: Deltoid, anterior head

The front of the deltoid, the cap of the shoulder. It runs from the outer third of the collarbone down to the deltoid tuberosity halfway down the upper arm.

What the front shoulders do

• Raises the arm forward (shoulder flexion)
• Helps the chest in every press and push-up
• Turns the arm inward

The 5 best front shoulders exercises

Each one is shown on the 3D figure above, position by position, with the front shoulders lit red. Tap one to watch it.

Incline dumbbell press

Intermediate · Dumbbells, Bench · works chest and front shoulders, with help from the chest and triceps. Typical: 3 × 8–12. Watch it in 3D

1. Set a bench to about 30–45° and lie back with a dumbbell in each hand.
2. Hold the dumbbells over your upper chest, shoulder blades back and down.
3. Lower them out to the sides of your upper chest.
4. Press them back up over your collarbones.

Keep in mind: A low incline (30°) keeps the chest working; Elbows a little below the hands at the bottom; Chest up toward the dumbbells. Avoid: setting the bench so steep it becomes a shoulder press; letting the shoulders roll forward; short range of motion.

Overhead press

Intermediate · Barbell · works front shoulders, with help from the side shoulders, triceps, trapezius (upper), chest and abs. Typical: 3 × 8–12. Watch it in 3D

1. Hold the bar at your collarbones with your hands just outside your shoulders, elbows slightly in front of the bar.
2. Brace your stomach and squeeze your glutes.
3. Press the bar straight up, moving your head back a little to let it pass, then push your head through once it is past.
4. Lock out with the bar over the middle of your feet, then lower it to your collarbones.

Keep in mind: Ribs down, glutes tight — no leaning back; Bar travels in a straight line; Head through at the top. Avoid: arching the lower back to push the weight; pressing the bar out in front; flaring the elbows out wide at the start.

Seated dumbbell shoulder press

Beginner · Dumbbells, Bench · works front shoulders, with help from the side shoulders, triceps and trapezius (upper). Typical: 3 × 8–12. Watch it in 3D

1. Sit on an upright bench with your back supported and a dumbbell at each shoulder, palms facing forward.
2. Keep your feet flat and your stomach braced.
3. Press the dumbbells up until your arms are straight, bringing them slightly together.
4. Lower them back to shoulder height.

Keep in mind: Wrists stacked over the elbows; Back stays against the pad; Full lockout overhead. Avoid: arching away from the backrest; lowering only halfway; banging the dumbbells together.

Dumbbell front raise

Beginner · Dumbbells · works front shoulders, with help from the chest, side shoulders and serratus anterior. Typical: 3 × 8–12. Watch it in 3D

1. Stand tall with the dumbbells in front of your thighs, palms facing you.
2. Keeping a slight bend in the elbows, raise your arms straight out in front of you.
3. Stop at shoulder height, then lower slowly.

Keep in mind: No swinging — the body stays still; Stop at shoulder height; Shoulders down. Avoid: leaning back to heave the weight; raising far above the shoulders; going too heavy.

Pike push-up

Intermediate · Bodyweight · works front shoulders, with help from the triceps, side shoulders, chest and serratus anterior. Typical: 3 × 8–12. Watch it in 3D

1. Start in a push-up position, then walk your feet in and lift your hips high so your body makes an upside-down V.
2. Bend your elbows and lower the top of your head toward the floor in front of your hands.
3. Press back up until your arms are straight.

Keep in mind: Hips stay high; Head travels forward of the hands, making a triangle; Elbows back, not out. Avoid: letting the hips drop into a normal push-up; flaring the elbows; bouncing the head.

Exercises where the front shoulders help

These train other muscles first, but the front shoulders work alongside them:

• Push-up (bodyweight)
• Incline push-up (bodyweight, bench)
• Barbell bench press (barbell, bench)
• Dumbbell bench press (dumbbells, bench)
• Dumbbell fly (dumbbells, bench)
• Cable crossover (cable machine)
• Chest dip (bodyweight)
• Dumbbell lateral raise (dumbbells)
• Band lateral raise (resistance band)
• Cable lateral raise (cable machine)
• Upright row (barbell)
• Close-grip bench press (barbell, bench)
• Diamond push-up (bodyweight)
• Bench dip (bodyweight, bench)
• Lying dumbbell punch (dumbbells)
• Plank (bodyweight)
• Knee plank (bodyweight)
• Mountain climber (bodyweight)
• Ab wheel rollout (bodyweight)
• Cable woodchopper (cable machine)
• Push-up plus (bodyweight)
• Kettlebell swing (kettlebell)

How to train the front shoulders

• Overhead presses train it hardest; most chest pressing trains it too, so it rarely needs much isolation work.
• If your shoulders already ache from pressing, cut front raises before anything else.
• Press with the elbows slightly in front of the body, not flared straight out to the sides.

Questions

Other muscles: Chest · Side shoulders · Rear shoulders · Serratus anterior · Rotator cuff · All muscles

General fitness information for healthy adults, not medical advice.