Anterior deltoid, located under the skin of the shoulder, is part of the deltoid muscle. Of course, training the anterior deltoid is very good, but there are certain things to pay attention to when training the anterior deltoid, such as correct training. Of course, you can use straight-arm front raises, alternating dumbbell front raises, etc. to strengthen the front deltoid muscles. So, what are the exercises for training the anterior deltoid muscles? Let’s take a look!

Straight arm front raise

1. Stand naturally, or stand close to a 45-degree incline, holding a barbell or dumbbell hanging in front of your legs with both hands, with a shoulder-width grip.

2. Lift the barbell (or dumbbell) forward and upward (with your elbows slightly bent) until it is above eye level. Then, slowly lower the restore; repeat.

Alternating dumbbell forward lifts

1. Stand naturally, or stand close to a 45-degree incline bench, with a dumbbell in each hand hanging down in front of your legs.

2. Lift the left dumbbell forward and upward (with your elbow slightly bent) until it is above eye level. Then, slowly lower and restore; lower the left dumbbell while raising the right dumbbell forward, and repeat alternately.

Raise in front of the tensioner

1. Hold the handle of the tensioner with one hand. With your back facing the tensioner, your hands hang down by your sides, palms facing back. Keep your body straight and your elbows slightly bent.

2. Raise your arms forward until your fists reach eye level, then slowly return to the starting position. Repeat one set for enough times before switching to the other hand.

Barbell rowing at attention

1. Stand naturally, hold the middle of the horizontal bar with the back of your hands forward, the grip distance is slightly narrower than the shoulders, and the arms hang down in front of the legs.

2. Hold the bell and slowly lift it close to your body, with your elbows always above the handshake; pull it up until it is close to the level of the front of your neck, pause for a moment; then, slowly lower it close to your body along the original path until it hangs in front of your legs; repeat.

Barbell front press

1. Stand naturally or in a sitting position. Hold the bar with both hands, with the grip distance slightly wider than shoulder width 2-5 cm.

(1) Sitting restricts the activities of the legs and hips, and the power is concentrated on the upper body. When doing seated presses, use a bench with a backrest of 80-85 degrees, and your back should completely lean on the backrest;

(2) The standing posture puts part of the pressure on the lower limbs. Compared with the sitting posture (which can help you exercise your shoulder muscles more isolatedly), the standing posture exercises more of your whole body strength.

2. Lift the barbell to your shoulders with your palms facing up; push the barbell up against your face until your arms are straight above your head; then, slowly lower it to your shoulders along the original path.

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