3. Frontal Raises
With frontal raises, the anterior (front) delts will be worked. While these exercises may appear to be fairly similar, it is critical to ensure that your shoulder workouts target all of the different parts of the delts in order to achieve muscular balance.
Begin frontal lifts in the same standing stance as you did lateral raises. Raise your arms in front of you without locking them out, hold for a few seconds, and then slowly lower them to your sides.
For these workouts, you don't want to be rocking side to side or backwards and forwards. If this is the case, you should either engage your core to help with stability or reduce the weight you're using to guarantee your shoulders benefit.
4. Military Press
One of the most efficient workouts for developing anterior deltoids is the military press. It does, however, engage the lateral and posterior heads, giving you a complete shoulder workout.
Begin by resting the bar in the squat rack at roughly the same height as though you were going to squat. Place your feet shoulder-width apart and grasp the bar like you would if you were performing a bench press. Raise the bar above your head and slightly tilt your head back. Throughout the exercise, make sure your back is neutral and your core is engaged.
Return the bar to roughly shoulder height and repeat the exercise.
5. Wide-grip Upright Row
Last but not least, the wide-grip upright row will target your middle and posterior delts. This workout can be done with dumbbells, a barbell, or even a smith machine. Begin by standing with your feet hip-width apart and the bar (or dumbbells) at thigh level.
Position your hands slightly wider than shoulder-width apart with an upright grip. Flex your shoulders and steadily raise the bar or dumbbells to your chin (not all the way to your chin; approximately chest height is ideal!).
Hold for a few seconds in this posture to feel the heat in your shoulders, then slowly lower the bar back down to your thighs.