Seated Front Deltoid
How to do the Seated Front Deltoid with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Chest
Body Only
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.
Log it, see it on your body.
Every Seated Front Deltoid set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Seated Front Deltoid fits
The Seated Front Deltoid shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Seated Front Deltoid: common questions
What muscles does the Seated Front Deltoid work?
The Seated Front Deltoid primarily works the Shoulders. It also recruits the Chest as supporting muscles.
Is the Seated Front Deltoid suitable for beginners?
The Seated Front Deltoid is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Seated Front Deltoid?
None. The Seated Front Deltoid is a bodyweight exercise, so you can do it without any equipment.
How do I do the Seated Front Deltoid with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Seated Front Deltoid sets, free.
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