Anterior Deltoid Variations

ANTERIOR DELTOID VARIATIONS
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📚The deltoid has three different fiber directions, which are anterior (front), posterior (rear) and medial (side). These exercises focus on targeting the fibers that run on the anterior portion, which mainly perform shoulder flexion (raising the arm straight up at the shoulder joint, with a slight bent in the elbow joint). A couple key points to keep in mind are to keep the shoulder blades tucked down as well as having a slight bend in the elbow joint. Bracing the core with synchronized breathing is essential when performing exercises that require some overhead motion to allow the shoulder blade to move more efficiently. Finally, to eliminate opportunities for overcompensations we can use a support system to prevent swing at the hips.
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✅ These three exercises don’t require for you to use heavier loads since they are all raise / fly exercises.
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🔘Bent Over Front Deltoid Raises- This exercise helps eliminate the swinging from the hips and allows the shoulder joint to go through range of motion without putting as much tension on the shoulder joint.
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🔘Incline Dumbbell Front Raises- Similar to the first exercise we are eliminating opportunities for overcompensations. First cues is to maintain shoulder depression (shoulder blade tucked down) as well as breathing out through the mouth on the way up and in through the nose on the way down.
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🔘Supinated Barbell Front Deltoid Raises- This exercise uses some muscles in the forearm and bicep as secondary assisters and stabilizers. Be sure to maintain shoulder depression as well as maintaining a slight bend in the elbows.