Seated Front Deltoid
The Seated Front Deltoid targets the Shoulders and suits expert-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The chest assist as stabilizers throughout the range of motion.
How to Seated Front Deltoid
- 1
Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.
- 2
Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds.
- 3
Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest. Hold for 10 to 20 seconds.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
Similar Exercises
Frequently Asked Questions
What muscles does the Seated Front Deltoid work?
The Seated Front Deltoid primarily works the Shoulders. Secondary muscles include the Chest, which assist during the movement.
Is the Seated Front Deltoid good for beginners?
The Seated Front Deltoid is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Seated Front Deltoid?
You need no equipment — just your bodyweight to perform the Seated Front Deltoid. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.