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Front shoulder exercises
Strengthen and sculpt your front shoulders with the help of these effective exercises. From shoulder presses to front barbell lifts - activate and shape your front shoulder muscles precisely to develop an impressive shoulder section. Explore our compilation of exercises for the front shoulders.
Exercises for the front shoulders
Are you interested in specifically targeting and strengthening your front shoulders to develop a defined front side? Within this comprehensive collection, you'll find a variety of effective exercises to bolster your front shoulder muscles. Whether you prefer shoulder presses, front raises, or dumbbell presses – here, you'll discover a wide range of exercises suitable for everyone. Sculpt impressive front shoulders!
Seated Barbell Front Raise
The fitness exercise of seated barbell front raising is a rare method to strengthen the front shoulders. With a stable seat and backrest, the body remains in a fixed position. During the execution, you stay calm and tend to use less momentum. Nevertheless, when performing seated barbell front raises, you are less flexible and have no free hand to offer support. Advanced athletes can choose this exercise to strengthen their deltoid muscles.
Barbell front raise while standing
The barbell front raise standing is a fitness exercise more suitable for experienced athletes. As you have no hand for support, it is important to already master the movement and have built strength in the shoulders. The focus is on the front deltoid muscles. Many athletes choose too much weight when performing barbell front raises standing and compensate for the lack of strength with body swing. Therefore, this exercise should only be chosen by those who prefer moderate weights and master the movement flawlessly.
Dumbbell front raises with both arms
The traditional shoulder exercise, lifting dumbbells frontally, can be performed in various ways. Bilateral lifting of dumbbells frontally is one of the standard variations. If you feel confident with the execution, you can choose this variant. All that is needed for this are two dumbbells and a stable stance. The focus is clearly on the front shoulder muscles. At the same time, the upper fibers of the chest muscles are slightly stimulated.
One-arm dumbbell front raise
For those who want to focus entirely on the execution, lifting the dumbbell frontally with one arm is suitable for training the front shoulders. By focusing on one side, athletes can perform the exercise more targeted. At the same time, the other hand can provide support and additional stability. This exercise is suitable for both beginners and advanced individuals due to its simple execution. With the dumbbell, compared to the barbell variant, a more flexible movement is possible.
Arnold press standing with kettlebells
The Arnold Press standing with kettlebells is a fitness exercise that allows effective training for the deltoid muscle. This variation is named after the renowned bodybuilder Arnold Schwarzenegger. In this standing variant, a kettlebell is used to strengthen the front part of the deltoid muscle. At the same time, other areas of the shoulder and the triceps (musculus triceps brachii) are stimulated. The Arnold Press standing with kettlebells is primarily designed for advanced individuals who are already familiar with shoulder training.
Seated Arnold press with dumbbells
The Arnold Press is a popular shoulder exercise named after the Austrian bodybuilder and former US governor Arnold Schwarzenegger. This exercise is said to have contributed to shaping his broad shoulders. Although the exercise is not very common in the gym, the seated Arnold Press with dumbbells is ideal for training the front part of the deltoid muscle. Additionally, other areas of the shoulder muscles are activated. In a seated position, the body remains calm and rigid, allowing full concentration on the correct execution of the movement.
Overhead press with the barbell while sitting
A variation of shoulder pressing is the overhead press with a barbell while seated. This exercise is not very common in the gym. Most athletes prefer traditional basic exercises. Nevertheless, the overhead press with a barbell while seated allows for effective shoulder training. It is crucial to adopt a suitable inclination of the upper body.
Standing shoulder press with the band
The standing shoulder press with the band is a variation of the classic shoulder press, performed exclusively with the Theraband. Your feet secure the band, allowing you to train the lateral shoulders and the trapezius muscle with the shoulder press. The Theraband enables a flexible range of motion, preventing injuries.
Standing shoulder press with dumbbells
The focus of this exercise is on the lateral shoulder muscles. In contrast to the seated variation, this fitness exercise is more suitable for experienced athletes. Maintaining greater balance is necessary for effective muscle strengthening while performing the standing shoulder press with dumbbells. This exercise is among the most popular for training the deltoid muscles. Careful information about the optimal movement sequence is advisable to avoid joint stress.
Shoulder press with kettlebells on both arms
For training the lateral shoulder muscles, the bilateral shoulder press with kettlebells is also an option. In this exercise, you grip the kettlebells with both hands. Besides targeting the shoulder muscles, the neck also experiences specific engagement. Bilateral shoulder press with kettlebells provides a pleasant variation from other shoulder exercise variations. However, most athletes still prefer dumbbells and similar equipment, making the kettlebell variation relatively uncommon.
Seated shoulder press with dumbbells
Shoulder pressing is a fundamental exercise for targeted shoulder muscle training. A classic variation in the gym is the seated shoulder press with dumbbells. In this exercise, you use two dumbbells while sitting on a weight bench. The use of dumbbells allows for greater freedom of movement during shoulder pressing.
Shoulder press with the Theraband while sitting
The Theraband allows for the integration of various fitness exercises into daily life. In seated shoulder pressing with the Theraband, you can train the lateral shoulders and neck muscles. To do this, sit on a chair and secure the Theraband underneath you. Subsequently, you can perform seated shoulder pressing with the Theraband in a targeted manner. This way, the classic fundamental exercise can be implemented at home or on the go.
Standing military press
The standing military press is an effective fitness exercise to train the front shoulders. Alternatively, this exercise is also referred to as barbell shoulder press or overhead press with a barbell. The name is derived from the historical use of the exercise. The military press was often utilized by soldiers to maximize their body strength. However, the standing military press is particularly suitable for experienced athletes. Beginners can train their deltoid muscles with exercises like front raises, shoulder presses with dumbbells, and similar movements.
One-arm kettlebell shoulder press
With the one-arm shoulder press using the kettlebell, the shoulders are trained sequentially. Simply take the kettlebell in one hand and perform the movement with focus. This exercise allows you to fully concentrate on the correct execution of the movement with one arm. At the same time, the second arm can provide support if the weight becomes too heavy.
Handstand push up
If you want to train your front shoulders in an unconventional way, you can incorporate handstand push-ups into your workout routine. However, it is essential to perform handstand push-ups only if you feel confident. Otherwise, there is a risk of serious injuries. You can also use a wall to provide additional support. Handstand push-ups are among the most challenging bodyweight exercises, allowing flexible shoulder training in various locations.
Pike Push Up
Pike push-ups are a popular combination of traditional push-ups and handstand push-ups. If you aim to master handstand push-ups in the long run, starting with pike push-ups is advisable. The risk of injury is manageable, and you still make progress in the right direction. Due to the unusual execution, precise guidance on body position and technique is necessary to ensure the effectiveness of the exercise and avoid discomfort in the upper back region.
Front raise on the cable pulley
Lateral raises on the cable machine are a popular fitness exercise to strengthen the front shoulder muscles. Every fitness studio provides a cable machine. The execution is simple, allowing both beginners and advanced individuals to incorporate lateral raises on the cable machine into their routine. Depending on preference, various grips can be used to perform lateral raises effectively and comfortably.
Front raise with weight plate
If no barbell or dumbbell is available, front raises can also be performed with a weight plate. A weight plate is sufficient, which you can hold with both hands. The execution is straightforward, and there is ample room for movement. Therefore, beginners can confidently try front raises with a weight plate.
Front raise with the Theraband
The exercise for training the shoulders, front raises, adds variety to any workout plan. By performing front raises with the Theraband, you can effectively train your front shoulder muscles comfortably at home. Additionally, you generate a training stimulus for the lateral and posterior regions of the shoulder. All that is needed for this is a Theraband. Therefore, front raises with the Theraband are appealing to athletes who want to train in various locations. Simply position yourself in the middle of the band, and the workout can begin.
Shoulder press on the machine
Shoulder pressing on the machine is an effective fitness exercise for the shoulders, especially suitable for beginners. In this exercise, beginners can focus on the correct execution of shoulder pressing on the machine. The emphasis is on muscle strength, as the machine restricts movement and dictates the proper execution. For this reason, beginners can intentionally incorporate shoulder pressing on the machine into their training routine to initially strengthen their deltoid muscles.