Kris Gethin’s Top 3 Exercises For Anterior Deltoid Growth!
- Kris Gethin
- Jun 12, 2022
- 2 min read
The anterior deltoids sit at the front of your shoulder and can add a great deal of fullness to this muscle group. It is also where you get the “tie in” between the upper pecs and deltoids, therefore you need to really develop this head in order to optimize your physique. There are 3 exercises which I personally like to use when aiming to isolate the anterior deltoid - in this blog I am going to share them with you.
Incline Bench Straight Bar Front Raises
On an incline bench with your chest facing down, perform front raises with a barbell. The aim is to lift the bar as high as possible on every rep, without moving your torso or using momentum - to really burn the front delts use 3-4 second negatives. Weight selection is important, don't go too heavy and I recommend using the 15-20 rep range with this exercise.
Lying Front Cable Raises
Lying down while doing front cable raises with a straight bar is the perfect way to eliminate any torso generated momentum! This is an extremely isolated exercise which also enforces lots of tension because of the cables - finishing off the front deltoids with this exercise is a killer! Use a 2-3 second negative and hit at least 15 repetitions per set to really feel the burn!
Double Handed Front Dumbbell Raise Variation
You may have seen me demonstrate this exercise in some of my training videos - it is brutal if you get it right. Using a double-handed grip on one dumbbell you lift it above head height, at this point you then reach another inch or two which generates a lot of tension in the anterior deltoids! Use this to pre-exhaust the front area of the deltoids at the start of your workout, hitting 10-12 reps per set.
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The article’s focus on anterior deltoid growth highlights how consistent effort and proper technique often matter more than chasing quick results. It reminded me of a semester when I was trying to stay committed to my fitness routine while managing demanding science coursework. As lab deadlines piled up, I found myself struggling to complete a report on time, so I used help with lab report support to stay organized and meet the submission deadline. Looking back, whether in fitness or academics, steady progress becomes much easier when you have the right support system in place.
Great article on anterior deltoid exercises! The incline bench front raises look brutal. By the way, I also enjoy solving the arrow puzzle in my free time—keeps the mind sharp too!
I particularly appreciate the emphasis on mind-muscle connection and controlled tempo—it’s not just about moving the weight, but about isolating the anterior deltoid effectively. Whether you’re a seasoned bodybuilder or just looking to improve your upper-body aesthetics, these technical tips provide a clear, actionable path to hypertrophy. I've been using this Gradient Background Tool for a while now, and it has genuinely transformed my design workflow. The CSS it generates is remarkably clean.
Gethin’s selection of exercises is brilliant because it prioritizes mechanical tension and isolation over ego-lifting. By focusing on specific angles and controlled tempo rather than just moving heavy weight, he ensures that the anterior deltoid receives the precise stimulation needed to grow without compromising shoulder joint integrity. There is a fine line between disciplined training and burnout, and knowing when to switch off that "high-intensity" mindset is a skill in itself. After wrapping up a weight training session, when I need to shift gears from physical exertion to total relaxation, I like to unwind with a few rounds of Fish Eat Fish.
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