Movement guide
Anterior deltoid
The front fibers help lift the arm forward and contribute to pressing movements.
01
Dumbbell overhead press
Compound · Dumbbells
Also works
Middle deltoids, triceps; trapezius and serratus anterior stabilize the shoulder blades
How to perform +
Start with dumbbells at shoulder height. Brace your trunk and press overhead through a comfortable range. Lower smoothly.
Keep your ribs stacked over your pelvis.
Example volume · 3 sets × 6–10 reps
02
Incline dumbbell press
Compound · Dumbbells
Also works
Pectoralis major, triceps
How to perform +
Set a low incline, around 15–30°. Start with dumbbells beside your upper chest. Press upward and slightly inward, then lower with control.
Keep your shoulders supported; avoid shrugging at the top.
Example volume · 3 sets × 8–12 reps