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.
How to program the Seated Front Deltoid
Sets and reps
As an isolation movement, the Seated Front Deltoid is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Front Deltoid is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Seated Front Deltoid work?
The Seated Front Deltoid primarily targets the Shoulders. It also recruits the Chest as supporting muscles.
What equipment do I need for the Seated Front Deltoid?
You need Body Only. Difficulty level: Expert.
How many sets and reps of the Seated Front Deltoid should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
