---
title: "Front delt exercises"
description: "Overhead presses, Arnold presses and front raises. Watch the technique on video and see how much work the front delt already gets from pressing."
locale: en
url: "https://hi.fitness/exercises/muscles/front-delts"
count: 176
type: muscles
code: FRONT_DELT
---

# Front delt exercises

The front delt raises your arm in front of you and helps on every press, not just the overhead
ones. For most lifters that makes it the most heavily worked head of the shoulder, and a lot of
that work arrives by accident, out of chest day. The atlas has barbell, dumbbell and kettlebell
presses, front raises, and bodyweight versions.

Picking one comes down to two questions: what you press with, and whether you stand. A barbell
moves the most weight and makes progress easiest to track, dumbbells even out your sides and let
the wrists find their own path, and sitting with your back supported takes the torso out of the
job. Front raises are just about the only isolation on this list. Everything else is a compound
where the triceps and upper chest work too.

## Why you train the front delt by accident

Bench press, push-ups, dips, overhead press: in every one of them the arm travels forward or up, and
the front delt helps. That is why it collects more volume in a typical plan than either of the other
two heads of the shoulder, even when the plan has not one exercise labeled "shoulders" in it.

You can see it in the atlas itself. The front delt keeps showing up in movements nobody files under
shoulders: the snatch and the clean and jerk, boxing punches, walking with a dumbbell overhead. They
all share one thing. The arm has to hold or carry a weight out in front of the torso.

The takeaway is arithmetic more than it is training. Before you add another set of front raises,
count the presses already in your week, because they did most of the work.

## Standing press or seated?

Standing, you press with the whole body. Abs, glutes and back have to hold you upright, and the
heavier the bar, the harder your body wants to lean away from it. Sit down with your back against a
pad and that part of the job disappears, so the shoulder works more on its own. For a lot of people
seated simply means more weight on the bar for the same shoulder effort.

Legs are their own question. The push press and the thruster add a drive from the bottom so you can
put overhead a weight the shoulder alone would not move. That is a different exercise, one where the
hardest moment shifts from the press itself to stopping the weight up top. At the other end sits the
Z press, done on the floor with your legs straight out, where help from below is not an option.

Behind-the-neck versions ask more of your shoulder and neck mobility than pressing from the front,
which is why that movement gets its own reminder about keeping the head neutral. If you have to push
your head forward or flare your ribs in the start position just to make room for the bar, the front
version gives you the same movement without the compromise.

## Common mistakes

- **Arching your back** - Once the weight gets heavy, the ribs flare up and an overhead press turns into an incline press. Your spine stays neutral the whole way, and when it does not, the problem is usually the load or the missing back support.
- **Shoulders up by your ears** - On front raises the shoulders like to ride up with the dumbbells. When they do, the traps cover part of the distance and the front delt gets less work than the fatigue suggests.
- **Front raises on top of everything else** - The front delt works on every press, flat and overhead. If your week has both, extra raises just pile volume onto the head of the shoulder that already gets the most of it.

## By equipment

- [Dumbbell](https://hi.fitness/exercises/muscles/front-delts/dumbbell) - 54 exercises
- [Bodyweight](https://hi.fitness/exercises/muscles/front-delts/bodyweight) - 52 exercises
- [Barbell](https://hi.fitness/exercises/muscles/front-delts/barbell) - 22 exercises
- [Resistance band](https://hi.fitness/exercises/muscles/front-delts/resistance-band) - 16 exercises
- [Kettlebell](https://hi.fitness/exercises/muscles/front-delts/kettlebell) - 7 exercises
- [Mat](https://hi.fitness/exercises/muscles/front-delts/mat) - 6 exercises
- [Suspension trainer](https://hi.fitness/exercises/muscles/front-delts/suspension-trainer) - 3 exercises
- [EZ bar](https://hi.fitness/exercises/muscles/front-delts/ez-bar) - 3 exercises
- [Cable](https://hi.fitness/exercises/muscles/front-delts/cable) - 2 exercises
- [Cardio machine](https://hi.fitness/exercises/muscles/front-delts/cardio-machine) - 2 exercises
- [Machine](https://hi.fitness/exercises/muscles/front-delts/machine) - 1 exercises
- [Smith machine](https://hi.fitness/exercises/muscles/front-delts/smith-machine) - 1 exercises
- [Weight plate](https://hi.fitness/exercises/muscles/front-delts/weight-plate) - 1 exercises
- [Pull-up bar](https://hi.fitness/exercises/muscles/front-delts/pull-up-bar) - 1 exercises

## All Front delt exercises

- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Dumbbell Seated Shoulder Press](https://hi.fitness/exercises/dumbbell-seated-shoulder-press) - Front delts · Dumbbell
- [Standing Shoulder Press Dumbbell](https://hi.fitness/exercises/standing-shoulder-press-dumbbell) - Front delts · Dumbbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Arnold Press Dumbbell](https://hi.fitness/exercises/arnold-press-dumbbell) - Front delts · Dumbbell
- [Dumbbell Front Raise](https://hi.fitness/exercises/dumbbell-front-raise) - Front delts · Dumbbell
- [Smith Machine Shoulder Press](https://hi.fitness/exercises/smith-machine-shoulder-press) - Front delts · Smith machine
- [Reverse Machine Fly](https://hi.fitness/exercises/reverse-machine-fly) - Front delts · Machine
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell
- [Seated Shoulder Press Barbell](https://hi.fitness/exercises/seated-shoulder-press-barbell) - Front delts · Barbell
- [Standing Front Raise Dumbbell](https://hi.fitness/exercises/standing-front-raise-dumbbell) - Front delts · Dumbbell
- [Dumbbell Arnold Press Seated](https://hi.fitness/exercises/dumbbell-arnold-press-seated) - Front delts · Dumbbell
- [Standing Arnold Press Dumbbell](https://hi.fitness/exercises/standing-arnold-press-dumbbell) - Front delts · Dumbbell
- [Cable Front Raises Straight Bar](https://hi.fitness/exercises/cable-front-raises-straight-bar) - Front delts · Bodyweight
- [Dumbbell Push Press](https://hi.fitness/exercises/dumbbell-push-press) - Front delts · Dumbbell
- [Dumbbell Bench Seated Press](https://hi.fitness/exercises/dumbbell-bench-seated-press) - Front delts · Dumbbell
- [Plate Front Raise](https://hi.fitness/exercises/plate-front-raise) - Front delts · Bodyweight
- [Dumbbell Seated Shoulder Press Parallel Grip](https://hi.fitness/exercises/dumbbell-seated-shoulder-press-parallel-grip) - Front delts · Dumbbell
- [Barbell Clean and Press](https://hi.fitness/exercises/barbell-clean-and-press) - Front delts · Barbell
- [Dumbbell One Arm Front Raise](https://hi.fitness/exercises/dumbbell-one-arm-front-raise) - Front delts · Dumbbell
- [Seated Dumbbell One Arm Shoulder Press](https://hi.fitness/exercises/seated-dumbbell-one-arm-shoulder-press) - Front delts · Dumbbell
- [Dumbbell One Arm Shoulder Press (Version 2)](https://hi.fitness/exercises/dumbbell-one-arm-shoulder-press-version-2) - Front delts · Dumbbell
- [Dumbbell Alternate Shoulder Press](https://hi.fitness/exercises/dumbbell-alternate-shoulder-press) - Front delts · Dumbbell
- [Standing Dumbbell Alternate Shoulder Press](https://hi.fitness/exercises/standing-dumbbell-alternate-shoulder-press) - Front delts · Dumbbell
- [Dumbbell Seated Alternate Press](https://hi.fitness/exercises/dumbbell-seated-alternate-press) - Front delts · Dumbbell
- [Pike Push Up](https://hi.fitness/exercises/pike-push-up) - Front delts · Bodyweight
- [Handstand Push on Chair](https://hi.fitness/exercises/handstand-push-on-chair) - Front delts · Bodyweight
- [Decline Diamond Pike Push-up](https://hi.fitness/exercises/decline-diamond-pike-push-up) - Front delts · Bodyweight
- [Dumbbell Arnold Press (Version 2)](https://hi.fitness/exercises/dumbbell-arnold-press-version-2) - Front delts · Dumbbell
- [Barbell Front Raise](https://hi.fitness/exercises/barbell-front-raise) - Front delts · Barbell
- [EZ Bar Standing Front Raise](https://hi.fitness/exercises/ez-bar-standing-front-raise) - Front delts · EZ bar
- [Dumbbell Seated Front Raise](https://hi.fitness/exercises/dumbbell-seated-front-raise) - Front delts · Dumbbell
- [Dumbbell Seated Alternate Front Raise](https://hi.fitness/exercises/dumbbell-seated-alternate-front-raise) - Front delts · Dumbbell
- [Cable Y Raise](https://hi.fitness/exercises/cable-y-raise) - Front delts · Bodyweight
- [Barbell Standing Close Grip Military Press](https://hi.fitness/exercises/barbell-standing-close-grip-military-press) - Front delts · Barbell
- [Barbell Standing Wide Grip Military Press](https://hi.fitness/exercises/barbell-standing-wide-grip-military-press) - Front delts · Barbell
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell
- [Barbell Behind Neck Push Press](https://hi.fitness/exercises/barbell-behind-neck-push-press) - Front delts · Barbell
- [EZ Bar Seated Close Grip Shoulder Press](https://hi.fitness/exercises/ez-bar-seated-close-grip-shoulder-press) - Front delts · EZ bar
- [Barbell Z Press](https://hi.fitness/exercises/barbell-z-press) - Front delts · Barbell
- [Kettlebell Strict Press](https://hi.fitness/exercises/kettlebell-strict-press) - Front delts · Kettlebell
- [Kettlebell Thruster](https://hi.fitness/exercises/kettlebell-thruster) - Front delts · Kettlebell
- [Kettlebell Single Arm Clean and Press](https://hi.fitness/exercises/kettlebell-single-arm-clean-and-press) - Front delts · Kettlebell
- [Dumbbell Standing Palms in Press](https://hi.fitness/exercises/dumbbell-standing-palms-in-press) - Front delts · Dumbbell
- [Dumbbell Half Kneeling Military Press](https://hi.fitness/exercises/dumbbell-half-kneeling-military-press) - Front delts · Dumbbell
- [Kettlebell Half Kneeling Shoulder Press](https://hi.fitness/exercises/kettlebell-half-kneeling-shoulder-press) - Front delts · Kettlebell
- [Kettlebell Kneeling One Arm Shoulder Press](https://hi.fitness/exercises/kettlebell-kneeling-one-arm-shoulder-press) - Front delts · Kettlebell
- [Dumbbell Kneeling Arnold Press](https://hi.fitness/exercises/dumbbell-kneeling-arnold-press) - Front delts · Dumbbell
- [Kettlebell Seesaw Press](https://hi.fitness/exercises/kettlebell-seesaw-press) - Front delts · Kettlebell
- [Weighted Standing Shoulder Press with Plate](https://hi.fitness/exercises/weighted-standing-shoulder-press-with-plate) - Front delts · Weight plate
- [Dumbbell Seated on Exercise Ball Shoulder Press](https://hi.fitness/exercises/dumbbell-seated-on-exercise-ball-shoulder-press) - Front delts · Dumbbell
- [Barbell Incline Shoulders Press](https://hi.fitness/exercises/barbell-incline-shoulders-press) - Front delts · Barbell
- [Barbell Incline Shoulders Press (Inside Squat Cage)](https://hi.fitness/exercises/barbell-incline-shoulders-press-inside-squat-cage) - Front delts · Barbell
- [Dumbbell Incline Hammer Shoulder Press](https://hi.fitness/exercises/dumbbell-incline-hammer-shoulder-press) - Front delts · Dumbbell
- [Dumbbell Incline Front Raise](https://hi.fitness/exercises/dumbbell-incline-front-raise) - Front delts · Dumbbell
- [Dumbbell Incline Lying Front Raise](https://hi.fitness/exercises/dumbbell-incline-lying-front-raise) - Front delts · Dumbbell
- [One Arm Reverse Dumbbell Fly](https://hi.fitness/exercises/one-arm-reverse-dumbbell-fly) - Front delts · Dumbbell
- [Low Cable Overhead Flyes](https://hi.fitness/exercises/low-cable-overhead-flyes) - Front delts · Cable
- [Cable One Arm Front Raise](https://hi.fitness/exercises/cable-one-arm-front-raise) - Front delts · Bodyweight
- [Dumbbell Around the World](https://hi.fitness/exercises/dumbbell-around-the-world) - Front delts · Dumbbell
- [Dumbbell W Press](https://hi.fitness/exercises/dumbbell-w-press) - Front delts · Dumbbell
- [Dumbbell Scott Press](https://hi.fitness/exercises/dumbbell-scott-press) - Front delts · Dumbbell
- [Dumbbell Cuban Press (Version 2)](https://hi.fitness/exercises/dumbbell-cuban-press-version-2) - Front delts · Dumbbell
- [Dumbbell Front Raise (Version 2)](https://hi.fitness/exercises/dumbbell-front-raise-version-2) - Front delts · Dumbbell
- [Dumbbell Standing Alternate Raise](https://hi.fitness/exercises/dumbbell-standing-alternate-raise) - Front delts · Dumbbell
- [Dumbbell Standing Alternate Vertical Front Raises](https://hi.fitness/exercises/dumbbell-standing-alternate-vertical-front-raises) - Front delts · Dumbbell
- [Band Front Raise](https://hi.fitness/exercises/band-front-raise) - Front delts · Resistance band
- [Band Seated Shoulder Press](https://hi.fitness/exercises/band-seated-shoulder-press) - Front delts · Resistance band
- [Band Seated Neutral Grip Shoulders Press](https://hi.fitness/exercises/band-seated-neutral-grip-shoulders-press) - Front delts · Resistance band
- [Band Single Arm Overhead Press](https://hi.fitness/exercises/band-single-arm-overhead-press) - Front delts · Resistance band
- [Arnold Press Cable Resistance Band Standing](https://hi.fitness/exercises/arnold-press-cable-resistance-band-standing) - Front delts · Resistance band
- [Band Y Raise](https://hi.fitness/exercises/band-y-raise) - Front delts · Resistance band
- [Band Incline Y Raise](https://hi.fitness/exercises/band-incline-y-raise) - Front delts · Resistance band
- [Band Incline T Raise](https://hi.fitness/exercises/band-incline-t-raise) - Front delts · Resistance band
- [Band Behind Neck Shoulder Press](https://hi.fitness/exercises/band-behind-neck-shoulder-press) - Front delts · Resistance band
- [Band Close Grip Row](https://hi.fitness/exercises/band-close-grip-row) - Front delts · Resistance band
- [Cable Twisting Overhead Press](https://hi.fitness/exercises/cable-twisting-overhead-press) - Front delts · Cable
- [Barbell Power Jerk](https://hi.fitness/exercises/barbell-power-jerk) - Front delts · Barbell
- [Barbell Split Jerk](https://hi.fitness/exercises/barbell-split-jerk) - Front delts · Barbell
- [Barbell Snatch](https://hi.fitness/exercises/barbell-snatch) - Front delts · Barbell
- [Barbell Split Clean](https://hi.fitness/exercises/barbell-split-clean) - Front delts · Barbell
- [Barbell Snatch Balance](https://hi.fitness/exercises/barbell-snatch-balance) - Front delts · Barbell
- [Barbell Snatch from Blocks](https://hi.fitness/exercises/barbell-snatch-from-blocks) - Front delts · Barbell
- [Barbell Behind the Back Push Press Single Arm Balance](https://hi.fitness/exercises/barbell-behind-the-back-push-press-single-arm-balance) - Front delts · Barbell
- [Dumbbell One Arm Snatch](https://hi.fitness/exercises/dumbbell-one-arm-snatch) - Front delts · Dumbbell
- [Dumbbell Hang Power Clean](https://hi.fitness/exercises/dumbbell-hang-power-clean) - Front delts · Dumbbell
- [Dumbbell Single Arm Overhead Carry](https://hi.fitness/exercises/dumbbell-single-arm-overhead-carry) - Front delts · Dumbbell
- [Kettlebell Standing Bottoms-up One Arm Shoulder Press](https://hi.fitness/exercises/kettlebell-standing-bottoms-up-one-arm-shoulder-press) - Front delts · Kettlebell
- [Dumbbell Alternate Side Press](https://hi.fitness/exercises/dumbbell-alternate-side-press) - Front delts · Dumbbell
- [Dumbbell Armpit Row](https://hi.fitness/exercises/dumbbell-armpit-row) - Front delts · Dumbbell
- [Dumbbell Seated Reverse Close Grip Press](https://hi.fitness/exercises/dumbbell-seated-reverse-close-grip-press) - Front delts · Dumbbell
- [Dumbbell Standing Behind Back Shoulders Press](https://hi.fitness/exercises/dumbbell-standing-behind-back-shoulders-press) - Front delts · Dumbbell
- [Dumbbell Standing Curl Arnold Press](https://hi.fitness/exercises/dumbbell-standing-curl-arnold-press) - Front delts · Dumbbell
- [Dumbbell Standing Front Raise Above Head](https://hi.fitness/exercises/dumbbell-standing-front-raise-above-head) - Front delts · Dumbbell
- [Dumbbell Standing Single Arm Cross Raise](https://hi.fitness/exercises/dumbbell-standing-single-arm-cross-raise) - Front delts · Dumbbell
- [Dumbbell Single Arm Underhand Front Raise](https://hi.fitness/exercises/dumbbell-single-arm-underhand-front-raise) - Front delts · Dumbbell
- [Dumbbell Side Lying One Hand Raise](https://hi.fitness/exercises/dumbbell-side-lying-one-hand-raise) - Front delts · Dumbbell
- [Dumbbell Leaning Fly](https://hi.fitness/exercises/dumbbell-leaning-fly) - Front delts · Dumbbell
- [Dumbbell One Arm Low Fly](https://hi.fitness/exercises/dumbbell-one-arm-low-fly) - Front delts · Dumbbell
- [Dumbbell Face Down Lying Shoulder Pres](https://hi.fitness/exercises/dumbbell-face-down-lying-shoulder-pres) - Front delts · Dumbbell

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