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Seated Front Deltoid

A expert stretching exercise for the shoulders, done with just your bodyweight.

Seated Front Deltoid: starting positionSeated Front Deltoid: finishing position
Main muscles
Shoulders
Also works
Chest
Equipment
Bodyweight
Level
Expert
Movement
Static

How to do the 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.

Sets and reps

Mobility2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Front Deltoid

Questions

What muscles does the Seated Front Deltoid work?

Mainly the shoulders, with the chest helping.

Is the Seated Front Deltoid good for beginners?

It's rated expert. Beginners can build up to it with Shoulder Circles first.

What can I do instead of the Seated Front Deltoid?

Good alternatives that train the shoulders: Shoulder Circles, Shoulder Raise, Shoulder Stretch or Upward Stretch.

How many sets and reps of the Seated Front Deltoid should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).