Home › Shoulders › Deltoid (Anterior)
Deltoid (Anterior)三角肌前束
Function
Shoulder flexion (raising the arm forward) and horizontal adduction — the strength that drives weight overhead in presses. Works with the upper pectoralis major in incline pressing.
Best Exercises & Form Cues
-
Standing Barbell Overhead Press
- Equipment
- Barbell (standing)
- Sets & Reps
- 3-4 sets × 6-10 reps · rest 2-3 min
- How to do it
- Grip slightly wider than shoulders; brace glutes and core like a standing plank; press the bar in a slight arc around the face to lockout directly overhead.
- Common mistakes
- Excessive lower-back arch, pressing from too low in front, head jutting forward
-
Arnold Press
- Equipment
- Dumbbells (seated)
- Sets & Reps
- 3-4 sets × 10-12 reps · rest 90 s
- How to do it
- Start with palms facing the shoulders; press while rotating to palms forward; no lockout at the top, reverse the rotation on the way down.
- Common mistakes
- Rotating too fast and losing tension, weights too heavy breaking form, shrugging
-
Dumbbell Front Raise
- Equipment
- Dumbbells/weight plate
- Sets & Reps
- 3 sets × 12-15 reps · rest 60 s
- How to do it
- Arms straight, raise to shoulder height with the thumb side slightly up, alternating or both together; lower under control.
- Common mistakes
- Leaning back, swinging up, going too high
-
Incline Bench Press
- Equipment
- Barbell + incline bench + safety pins
- Sets & Reps
- 3-4 sets × 6-10 reps · rest 2-3 min
- How to do it
- Bench at about 30°; shoulder blades retracted and depressed; bar to the collarbone/upper-chest line; press on a slight path toward the top of the head; no elbow lockout.
- Common mistakes
- Bench angle too high (becomes a press), bar dropping to the mid-chest (flat-bench path), excessive arch
Stretching & Recovery
- Hands-behind-back cross opens
- Kneeling lean-forward front delt stretch
Other muscles in the Shoulders
Deltoid (Lateral) · Subscapularis · Deltoid (Posterior) · Infraspinatus · Teres Minor
Explore the Deltoid (Anterior) in the 3D anatomy tool →