About front delts
The anterior deltoid is the front of the shoulder cap. It lifts the arm forward and up, and it assists the chest in every pressing movement.
Choosing between these exercises
Overhead presses are the main strength builders for the front of the shoulder, with barbell, dumbbell, machine and bodyweight pike versions in this library. Front raises isolate the muscle, and chest presses already train it as a supporting muscle. The list also includes battle ropes for conditioning and shoulder dislocates as a mobility drill.
At a glance
| Guides | 12 |
|---|---|
| Equipment | barbell lifts (4), dumbbells (4), accessories (1), bodyweight moves (1), machines (1), mobility drills (1) |
| Levels | 4 beginner, 7 intermediate, 1 advanced |
| Movement patterns | Overhead push (8), General movement (2), Shoulder raise (2) |
| Most common supporting muscles | triceps (8), serratus (5), traps (5), side deltoids (4) |
Where to start
These guides are rated beginner level: Seated dumbbell shoulder press, Standing dumbbell shoulder press, Machine shoulder press and Shoulder pass-through with a dowel.
All 12 guides
Grouped by movement pattern. Each line shows the equipment, the level and the supporting muscles from that guide.
Overhead push (8)
- Machine shoulder press — Machines, beginner; also works traps and triceps
- Seated dumbbell shoulder press — Dumbbell, beginner; also works side deltoids, triceps and serratus
- Standing dumbbell shoulder press — Dumbbell, beginner; also works traps and triceps
- Barbell landmine press — Barbell, intermediate; also works serratus and triceps
- Dumbbell arnold press — Dumbbell, intermediate; also works serratus, traps and triceps
- Pike push-up — Bodyweight / calisthenics, intermediate; also works triceps and chest
- Standing barbell overhead press — Barbell, intermediate; also works triceps, side deltoids and serratus
- Barbell clean and jerk — Barbell, advanced; also works lower back, traps and triceps
General movement (2)
- Shoulder pass-through with a dowel — Mobility, beginner; also works lats
- Battle ropes — Accessories, intermediate; also works forearm flexors, quads, abs and traps
Shoulder raise (2)
- Barbell front raises — Barbell, intermediate; also works side deltoids, chest and serratus
- Dumbbell front raise — Dumbbell, intermediate; also works side deltoids
Common questions
How many front delt exercises does One Fitness Hub explain?
12 guides in the Workout Explorer train front delts as their main muscle, each with numbered steps, form cues and common mistakes. They cover barbell lifts, dumbbells, accessories, bodyweight moves, machines and mobility drills.
Which front delt exercises are best for beginners?
4 of the 12 guides are rated beginner level, including Seated dumbbell shoulder press, Standing dumbbell shoulder press, Machine shoulder press and Shoulder pass-through with a dowel. Read the steps and cues first, and start gently.
What equipment do I need for front delt exercises?
The guides use barbell lifts, dumbbells, accessories, bodyweight moves, machines and mobility drills. 1 of them are bodyweight movements.
More exercise guides by muscle and equipment
Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.
By muscle
- Chest exercises
- Front delt exercises
- Lat exercises
- Quad exercises
- Glute exercises
- Hamstring exercises
- Biceps exercises
- Triceps exercises
- Calf exercises
- Rear delt exercises
- Ab exercises
- Oblique exercises
By equipment
- Barbell exercises
- Dumbbell exercises
- Cable exercises
- Bodyweight exercises
- Gym machine exercises
- Cardio exercises
- Mobility exercises
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.