Seated Front Deltoid
Seated Front Deltoid is a flexibility - anterior-deltoid and chest pnf exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Pectoralis major
- Exercise type
- Flexibility - anterior-deltoid and chest PNF
Exercise technique
- Sit
Sit upright on the floor with your knees bent and your partner behind you.
- Arms
Extend your arms to the sides and turn your palms downward.
- Start
Move your arms backward only as far as your shoulders remain comfortable.
- Support
Ask your partner to support both wrists evenly.
- Contract
Keep your elbows extended and gently try to bring your arms forward.
- Relax
Release the contraction and allow your partner to guide your arms backward a small distance.
- Exit
First reduce the supporting force, then lower your arms to your sides.
Key technique points
- Discuss the stretch limit with your partner.
- Keep both arms at equal height.
- Do not lock your elbows backward.
- Do not arch your lower back.
- Keep the contraction gentle.
- Avoid pinching the front of the shoulder.
Common mistakes
Pulling too far backward
Do not let your partner exceed a comfortable shoulder range.
Unequal support
Do not continue with one arm farther back.
Rotating the wrists
Do not let your partner force a change in palm direction.
Thrusting the chest excessively
Do not enlarge the stretch by increasing your lower-back arch.
Hard contraction
Do not use full force in the attempt to bring your arms forward.
Increasing the angle too quickly
Do not have your arms moved rapidly backward after relaxation.
Frequently asked questions
Seated Front Deltoid: why is “Pulling too far backward” a mistake?
Do not let your partner exceed a comfortable shoulder range.
Seated Front Deltoid: why is “Unequal support” a mistake?
Do not continue with one arm farther back.
Seated Front Deltoid: why is “Rotating the wrists” a mistake?
Do not let your partner force a change in palm direction.
Seated Front Deltoid: why is “Thrusting the chest excessively” a mistake?
Do not enlarge the stretch by increasing your lower-back arch.
Seated Front Deltoid: why is “Hard contraction” a mistake?
Do not use full force in the attempt to bring your arms forward.
Seated Front Deltoid: why is “Increasing the angle too quickly” a mistake?
Do not have your arms moved rapidly backward after relaxation.
What should I focus on when doing Seated Front Deltoid?
Discuss the stretch limit with your partner. Keep both arms at equal height. Do not lock your elbows backward. Do not arch your lower back. Keep the contraction gentle. Avoid pinching the front of the shoulder.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.