The devil is in the details, and this holds as true for the deltoids as for any other muscle group. Overhead pressing should make up the foundation of your shoulder work, but achieving a well-rounded set of delts requires addressing all three heads (anterior, middle, posterior). When you’re sporting a tank top, the detail and striations in the anterior deltoids (or lack thereof ) are just as visible as the width and thickness of the middle regions. So give the front side of your shoulders some love once or twice a week by completely isolating them. This incline barbell front raise is a great way to start doing just that.

The Delt Zone

Follow these instructions for total isolation of your front deltoids:


  1. Lie facedown on an incline bench set to 45 degrees, holding a light barbell.
  2. Place your hands shoulderwidth apart and use an overhand grip.
  3. Start with the bar in front of your chest, arms extended toward the floor.


Raise the bar until it’s parallel to the floor. Hold for a beat, then slowly lower it.


WHERE IT HITS: Anterior (front) deltoids

WHEN TO DO IT: Late in your shoulder workout, after compound movements like overhead presses and upright rows.

HOW TO DO IT: 2–4 sets, 8–12 reps