Seated Front Deltoid
An advanced mobility exercise that works the shoulders, needing no equipment.
Starting position
End position
How to Do Seated Front Deltoid
- 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.
- 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.
- 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
Alternatives to Seated Front Deltoid
9 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Chair Upper Body Stretch
A beginner mobility exercise that works the shoulders.
-
2
Round The World Shoulder Stretch
A beginner mobility exercise that works the shoulders.
-
3
Upward Stretch
A beginner mobility exercise that works the shoulders.
-
4
Arm Circles
A beginner isolation mobility exercise that works the shoulders.
-
5
Elbow Circles
A beginner isolation mobility exercise that works the shoulders.
-
6
Shoulder Circles
A beginner mobility exercise that works the shoulders.
-
7
Shoulder Raise
A beginner mobility exercise that works the shoulders.
-
8
Shoulder Stretch
A beginner mobility exercise that works the shoulders.
-
9
Side Wrist Pull
A beginner isolation mobility exercise that works the shoulders.
Frequently Asked Questions
What muscles do seated front deltoid work?
Seated Front Deltoid primarily works the shoulders. The chest assist as secondary muscles.
What equipment do I need for seated front deltoid?
None. Seated Front Deltoid is a bodyweight movement you can do anywhere you have floor space.
Seated Front Deltoid: is it suitable for beginners?
Seated Front Deltoid is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of seated front deltoid?
Chair Upper Body Stretch, Round The World Shoulder Stretch, Upward Stretch train the same primary muscles and are listed with 6 more alternatives above.
How do I log seated front deltoid in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the shoulders on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Seated Front Deltoid with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.