Every now and then a muscle group needs a jolt of something intense – a workout you’ve never done before that will spark new muscle growth and strength. Below is just such a workout for the shoulders. The routine gets going with a brief but brutal rest-pause scheme for overhead dumbbell presses, then finishes off all three delt heads with a shrug, a flye and a face pull for high reps. Before getting into the workout, make sure your shoulders are warmed up with some light lateral raises and overhead presses. Then, have it at.

The Rest-Pause Training Method

Benefits of Rest-Pause Method:

• Shortened rest periods increase the intensity, release more natural muscle-building hormones and charge resting metabolism rates for hours after the workout is over.
• Increased mental toughness.
• Increased workout efficiency,
• High impact
• Decreased Time in the Gym.

Benefits of Reps-Based Method:

By only focusing on the targeted rep range, you simplify the workout and can concentrate on each set and each repetition.

Because each set does not have a fixed number of repetitions, you only perform quality reps and terminate the set when form breaks down.

The Rest-Pause Shoulder Workout

*Pick a weight that you can do for 10-12 repetitions (and no more) with good form; use that same weight for all rest-pause sets as well. The goal with overhead dumbbell presses is to get a total volume of around 25 repetitions – 10-12 on the initial set and 13-15 combined on the four rest-pauses.

**Rest should be closely monitored and should not exceed 15 seconds or 10 deep breaths.

***For the Reps-Based method, you will try to get the total number of repetitions in the shortest amount of sets possible. If the exercise calls for 50 reps and you perform 15 reps on your first set, you have 35 reps left. Don’t rush the reps; focus on quality and a full-range of motion.

Exercise Tips and Secrets

Seated Dumbbell Overhead Press

Perform the press through a full range of motion.

1. If the seated position puts a strain on your lower back, spread your feet out wider and place them slightly farther away from the bench.
2. Drive your feet downward to anchor yourself into the ground and create full body tension.
3. Utilize a partner or stopwatch to keep you accountable to the short rest periods.

Form Tip: Focus on keeping good form and stop one rep short of a ‘grinder’ rep.

Snatch (Wide) Grip Barbell Shrugs

1. Move your hands outward on the bar until your index finger is on the outer ring.
2. You will need to use lifting straps because your grip will be limited in this position.
3. Focus on a full range of motion and try to touch your shoulders to your ears in a straight-line bar path.
4. Try not to throw the weight; instead, pull it with constant tension.

Form Tip: Moving your hands out will take your shrugs to the next level and increase the intensity of the movement 10-fold.

Rear Delt Flye (Prone on Incline Bench)

1. Lay facedown on an incline bench with a dumbbell in each hand and pull the weight until your arms are in line with your upper back.
2. The prone position will limit the potential for “swinging” the weight.
3. Focus on controlling the movement in both directions.

Form Tip: Your elbows should be slightly bent, but if you want to make the exercise harder, keep your arms completely straight.

Face Pulls with External Rotation

This exercise will activate and strengthen the muscles in the upper back responsible for posture and optimal shoulder health.

1. Grab each end of a rope attachment that’s connected to the top pulley of a cable stack machine with an underhand grip.
2. Pull the rope to your neck, and as you get close, externally rotate your hands into a “field goal” position.
3. Hold for a one-second count before reversing the movement back to the starting position.

Want wider shoulders, better pressing power, and more defined arms? Then your front delts deserve dedicated attention. The anterior delt muscles plays a significant role in most upper-body compound lifts, especially pressing; however, it’s often either overtrained due to excessive volume or undertrained due to inefficient isolation work.

Your anterior delts assist in shoulder flexion, pressing, and lifting your arms forward. They receive a significant amount of indirect work through bench presses, push-ups, and overhead lifts, so targeting them effectively requires more than just adding some front raises.

In this edition of our Workout Series: From Best to Worst, we rank the best exercises for hypertrophy, strength, and shoulder balance. If you’re looking to train smarter, not just harder, this guide will help you optimize anterior delt development without overexertion or wasting time on subpar movements.

Best Exercises To Build Your Anterior Delt

These are your go-to exercises for developing the front deltoids. They allow for heavy loading, long time under tension, and functional carryover to compound strength.

Barbell Overhead Press

A foundational movement that maximizes anterior delt overload while also strengthening the upper chest, triceps, and core. It’s one of the best compound lifts for front delt thickness and shoulder power.

Coach’s Tip: Press in a straight line with your chin tucked and glutes tight. Lower the barbell with control, capitalizing on the eccentric muscle action.

Dumbbell Overhead Press

Offers a more natural movement pattern than the barbell version and helps fix imbalances between sides. Allows for a deeper range of motion and more freedom at the shoulder joint.

Coach’s Tip: Press with palms facing forward or slightly neutral to reduce shoulder strain and emphasize the delts.

Z Press

This seated-on-the-floor press forces you to maintain an upright spine and eliminates momentum. Your anterior delts have to work overtime without help from your legs or lower back.

Coach’s Tip: Keep your core braced and don’t let the weight drift forward. Start light, it’s humbling and requires adequate shoulder and thoracic mobility.

Arnold Press

Combining shoulder flexion and rotation for a unique challenge that blasts the anterior delts. You achieve a greater range of motion than with traditional overhead presses.

Coach’s Tip: Use moderate weights and control each phase to maximize results. Don’t rush the rotation. Focus on the squeeze at the top.

Average Exercises To Build Your Anterior Delt Muscles

These exercises can contribute to growth, but typically aren’t strong enough on their own. They’re better used as accessories or for variation, not as your foundation.

Landmine Press

This hybrid movement targets the front delts through a more angled plane, making it a good option for lifters with shoulder limitations. It’s also easier on the joints than strict overhead presses.

Coach’s Tip: Keep your torso tall and drive through the shoulder, not your chest or elbow.

Front Plate Raises

A simple, straightforward movement that torches the front delts. Great for pump work, but not ideal for progressive overload.

Coach’s Tip: Avoid going too heavy. Use strict form and hold at the top for 1–2 seconds to increase time under tension.

Push Press

Allows you to use more weight than a strict overhead press, but the legs do a lot of the work. Suitable for power development, but not the most efficient tool for front delt hypertrophy.

Coach’s Tip: Use it in strength or athletic training phases; it’s not your go-to for isolation.

Incline Dumbbell Press (Low Incline)

Although this is primarily a chest exercise, a low incline angle shifts more stress onto the anterior delts. It’s a solid secondary builder.

Coach’s Tip: Tuck your elbows at 30–45 degrees to target the front delts more directly.

Below Average Exercises To Build Your Anterior Delt Muscles

These might stimulate the anterior delts to some degree, but they’re inefficient, easy to compensate through momentum, or simply redundant if you’re already pressing.

Front Dumbbell Raise

Classic but overused. These isolate the anterior delts, but most lifters already get enough front delt work from pressing. Plus, they’re easy to cheat with momentum.

Coach’s Tip: If you use them, go light, slow down the tempo, and avoid swinging.

Cable Front Raises

Similar to dumbbell raises, but with more consistent resistance. Better for mind-muscle connection, but still a limited growth tool if you’re pressing heavy already.

Coach’s Tip: Use them as a finisher, not a main lift.

Battle Rope (Front Raise Variations)

These look flashy and spike your heart rate, but they offer minimal mechanical tension for actual front delt development.

Sled Front Raise

Novelty over necessity. Sled front raises can be fun, but the tension curve is awkward and challenging to control. Save them for variety, not progress.

Top Training Tips For Anterior Delt Muscles Growth

Want to maximize growth and avoid burnout? Here’s how to structure your front delt training smartly:

• Train front delts 1–2x per week: Ideally, within your push or shoulder days.
• Prioritize overhead pressing: Don’t rely solely on front raises.
• Use isolation moves sparingly: Most anterior delts get more than enough work through compound lifts.
• Watch your shoulder volume: Too much anterior work (especially when paired with chest training) can lead to imbalances and joint strain.
• Cycle intensity and volume: Alternate between heavy pressing days and moderate isolation and pump work.
• Train through a full range of motion: Half-reps might feel intense, but they shortchange muscle hypertrophy.
• Balance with rear and lateral delt work: This helps to maintain shoulder health and posture.

Your front delts already work hard in most upper-body lifts, but innovative programming can take them from overused to optimized. Build your foundation around the best, mix in the average for variety, and don’t fall for the below-average exercises that feel busy but deliver little.