Strong and defined shoulders are an essential part of a well-rounded physique. While dumbbell front raises are a popular exercise for targeting your anterior delts, they’re not the only way to build shoulder strength and size. In this article, we’ll explore 20 effective alternatives to dumbbell front raises that will help you sculpt your shoulders and achieve the results you’re looking for.
Kettlebell Swings: The Perfect Full-Body Exercise for Anterior Delts
Kettlebell swings are a total-body exercise that also engages your anterior delts. The explosive hip hinge motion of a kettlebell swing requires your shoulders to stabilize the weight and maintain proper form throughout the movement.
To perform a kettlebell swing, start with your feet shoulder-width apart and the kettlebell on the ground in front of you. Hinge at the hips and grip the kettlebell with both hands. Drive through your hips and swing the kettlebell up to shoulder height. Keep your core engaged and your shoulders pulled back and down throughout the movement.
Push-Ups: A Classic Move for Strong and Defined Shoulders
Push-ups are a classic exercise that works your chest, triceps, and shoulders. To emphasize your anterior delts, try placing your hands closer together and keeping your elbows tucked in close to your body.
To perform a push-up, start in a plank position with your hands shoulder-width apart and your feet together. Lower your body down to the ground, keeping your elbows tucked in close to your sides. Push back up to the starting position, keeping your core engaged and your shoulders pulled back and down.
Cable Lateral Raises: An Effective Variation for Targeting Anterior Delts
Cable lateral raises are an effective variation of the classic dumbbell lateral raise that allows for constant tension on your anterior delts throughout the movement.
To perform a cable lateral raise, stand facing a cable machine with the handle attached at the lowest setting. Hold the handle with one hand and raise your arm out to the side, keeping your elbow slightly bent. Lower the weight back down to the starting position, maintaining tension on your anterior delts throughout the movement.
Resistance Band Front Raises: An Easy At-Home Alternative to Dumbbell Raises
Resistance band front raises are a simple and effective way to target your anterior delts at home. You can adjust the resistance level of the band to suit your fitness level and gradually increase the resistance as you get stronger.
To perform a resistance band front raise, stand on the band with your feet shoulder-width apart and grip the handles with your palms facing down. Raise your arms in front of you, keeping your elbows slightly bent. Lower the band back down to the starting position, maintaining tension on your anterior delts throughout the movement.
Seated Military Press: A Shoulder-Building Staple for Any Gym Routine
The seated military press is a classic shoulder exercise that targets your anterior delts, as well as your triceps and upper chest.
To perform a seated military press, sit on a bench with a barbell or dumbbell resting on your shoulders. Press the weight up overhead, keeping your core engaged and your shoulders pulled back and down. Lower the weight back down to the starting position, maintaining control throughout the movement.
Arnold Press: Named After Arnold Schwarzenegger, This Move Is Guaranteed to Build Mass in Your Shoulders
The Arnold press is a variation of the seated military press that was popularized by Arnold Schwarzenegger. It’s an effective exercise for targeting your anterior delts and building mass in your shoulders.
To perform an Arnold press, start with the weights at shoulder height, palms facing your body. Press the weights up overhead, rotating your palms outward as you do so. Lower the weights back down to shoulder height, rotating your palms back inward.
Barbell Front Raises: A Challenging Alternative to Dumbbell Front Raises
Barbell front raises are a challenging variation of the classic dumbbell front raise that requires more stability and control.
To perform a barbell front raise, start with a barbell resting on your thighs. Gripping the bar with an overhand grip, raise the bar up in front of you, keeping your elbows slightly bent. Lower the bar back down to your thighs, maintaining control throughout the movement.
Cable Front Raises: A Unique Twist on the Classic Front Raise
Cable front raises are a unique variation of the classic front raise that allows for constant tension on your anterior delts throughout the movement.
To perform a cable front raise, stand facing a cable machine with the handle attached at the lowest setting. Hold the handle with one hand and raise your arm up in front of you, keeping your elbow slightly bent. Lower the weight back down to the starting position, maintaining tension on your anterior delts throughout the movement.
Bent-Over Lateral Raises: An Effective Exercise for Building Strong Shoulders
Bent-over lateral raises are an effective exercise for building strong shoulders and targeting your anterior delts.
To perform a bent-over lateral raise, bend forward at the hips, keeping your back straight and your knees slightly bent. Hold a pair of dumbbells with your palms facing each other and your arms hanging down in front of you. Raise your arms out to the side, keeping your elbows slightly bent. Lower the weights back down to the starting position, maintaining control throughout the movement.
Incline Bench Front Raises: A Great Variation for Targeting Your Anterior Delts
Incline bench front raises are a great variation of the classic front raise that allow for a greater range of motion and increased activation of your anterior delts.
To perform an incline bench front raise, lie face down on an incline bench with a dumbbell in each hand. Raise the weights up in front of you, keeping your elbows slightly bent. Lower the weights back down to the starting position, maintaining control throughout the movement.
Dumbbell Shoulder Press: A Classic Exercise for Building Strong and Defined Shoulders
The dumbbell shoulder press is a classic exercise that targets your anterior delts, as well as your triceps and upper chest.
To perform a dumbbell shoulder press, start with a dumbbell in each hand, resting on your shoulders. Press the weights up overhead, keeping your core engaged and your shoulders pulled back and down. Lower the weights back down to the starting position, maintaining control throughout the movement.
Standing Cable Fly: An Effective Exercise for Building Strong and Defined Shoulders
The standing cable fly is an effective exercise for building strong and defined shoulders, as well as targeting your chest.
To perform a standing cable fly, stand facing a cable machine with the handles attached at shoulder height. Hold a handle in each hand and raise your arms out to the side, keeping your elbows slightly bent. Lower the handles back down to the starting position, maintaining control throughout the movement.
Front Plate Raises: A Simple Yet Effective Exercise for Building Shoulder Strength
Front plate raises are a simple and effective exercise for building shoulder strength to perform front plate raises, hold a weight plate with both hands and stand with your feet shoulder-width apart. Raise the weight plate up in front of you, keeping your elbows slightly bent. Lower the weight back down to the starting position, maintaining control throughout the movement.
Cable Face Pulls: A Great Exercise for Targeting Your Anterior Delts and Upper Back
Cable face pulls are a great exercise for targeting your anterior delts and upper back muscles. This exercise helps to improve your posture and strengthen your shoulder girdle.
To perform cable face pulls, stand facing a cable machine with the handle attached at chest height. Hold the handle with both hands, palms facing down, and step back to create tension on the cable. Pull the handle towards your face, keeping your elbows high and your shoulders pulled back and down. Release back to the starting position, maintaining control throughout the movement.
Cable Lateral Raises: A Unique Variation of the Lateral Raise
Cable lateral raises are a unique variation of the lateral raise that allows for constant tension on your lateral deltoids throughout the movement.
To perform cable lateral raises, stand facing a cable machine with the handle attached at the lowest setting. Hold the handle with one hand and raise your arm out to the side, keeping your elbow slightly bent. Lower the weight back down to the starting position, maintaining tension on your lateral deltoids throughout the movement.
Push Press: A Compound Exercise for Building Overall Shoulder Strength
The push press is a compound exercise that targets your anterior delts, as well as your triceps, upper chest, and core.
To perform a push press, start with a barbell resting on your shoulders. Dip down slightly by bending your knees, then drive up explosively, pushing the barbell up overhead. Lower the weight back down to the starting position, maintaining control throughout the movement.
Kettlebell Press: An Effective Exercise for Building Shoulder Stability and Strength
The kettlebell press is an effective exercise for building shoulder stability and strength, as well as targeting your anterior delts.
To perform a kettlebell press, start with a kettlebell in the rack position, resting on your forearm. Press the kettlebell up overhead, keeping your core engaged and your shoulder pulled back and down. Lower the kettlebell back down to the starting position, maintaining control throughout the movement.
Single-Arm Dumbbell Clean and Press: A Challenging Exercise for Building Shoulder Strength and Power
The single-arm dumbbell clean and press is a challenging exercise that targets your anterior delts, as well as your triceps and upper chest.
To perform a single-arm dumbbell clean and press, start with a dumbbell on the floor between your feet. Clean the dumbbell up to shoulder height, then press it up overhead. Lower the dumbbell back down to the starting position, maintaining control throughout the movement.
Medicine Ball Push-Ups: A Dynamic Exercise for Building Shoulder and Chest Strength
Medicine ball push-ups are a dynamic exercise that targets your chest, triceps, and shoulders, as well as improving your core stability.
To perform medicine ball push-ups, place your hands on a medicine ball in a push-up position. Lower your body down towards the ground, keeping your elbows close to your body. Push back up to the starting position, maintaining control throughout the movement.
Handstand Push-Ups: A Challenging Exercise for Building Shoulder Strength and Balance
Handstand push-ups are a challenging exercise that targets your shoulders, triceps, and upper chest, as well as improving your balance and core stability.
To perform handstand push-ups, start in a handstand position against a wall, with your hands shoulder-width apart. Lower your head down towards the ground, then push back up to the starting position, maintaining control throughout the movement.
Conclusion:
There are many effective exercises you can do to target your anterior delts, including variations of the dumbbell front raise, push press, kettlebell press, and handstand push-up. Incorporating a variety of these exercises into your workout routine can help you build strong, stable shoulders and improve your overall upper body strength.
When performing these exercises, it’s important to focus on maintaining proper form and technique to avoid injury and maximize the effectiveness of the movement. Start with lighter weights or resistance and gradually increase as you become more comfortable with the exercises.
Remember to also incorporate rest and recovery time into your routine to allow your muscles to repair and grow. With dedication and consistency, you can achieve strong, well-defined anterior delts and a more powerful upper body.
