Seated Front Deltoid

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.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	chest
Equipment	no equipment
Difficulty	expert

Train the same muscles a different way

6 alternatives for the same shoulders, with and without kit.

Iron Cross Dumbbell Back Flyes - With Bands Resistance Bands Band Pull Apart Resistance Bands External Rotation with Band Resistance Bands Internal Rotation with Band Resistance Bands Lateral Raise - With Bands Resistance Bands

Easier than the Seated Front Deltoid

Same movement pattern, lower entry difficulty — work up from here.

Chair Upper Body Stretch beginner · Other Equipment Round The World Shoulder Stretch beginner · Other Equipment Upward Stretch beginner · Bodyweight

Common questions

What muscles does the Seated Front Deltoid work?

The Seated Front Deltoid primarily works the shoulders, with the chest as secondary movers. Chair Upper Body Stretch, Round The World Shoulder Stretch, and Upward Stretch train the same muscle, across 9 equipment types.

What equipment do you need for the Seated Front Deltoid?

None — the Seated Front Deltoid is bodyweight, so it works at home, in a hotel room or outdoors. Chair Upper Body Stretch and Round The World Shoulder Stretch also need nothing.

Is the Seated Front Deltoid suitable for beginners?

It is rated expert. Start with Chair Upper Body Stretch, Round The World Shoulder Stretch, and Upward Stretch and work up.

Similar exercises

Chair Upper Body Stretch Other Equipment Round The World Shoulder Stretch Other Equipment Upward Stretch Bodyweight Side Wrist Pull Bodyweight Crucifix Other Equipment Arm Circles Bodyweight