Front Delts Workouts With Machines

Machine-based front-delt workouts built around shoulder pressing and anterior-delt isolation with stable straight sets, realistic kilogram load examples, and clear RIR-based progression.
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Workout 1

4 exercises12 sets

Front Delts Workouts With Machines Template

Front Delts, Triceps, Side Delts, Trapezius, Biceps

A front-delt focused machine session using repeatable straight sets, controlled effort targets, and practical load progression.

  1. 1
    Machine Overhead Press
    anatomy
    anatomy
    1Exercise

    Machine Overhead Press

    Rest 2m 30s

    • 18 reps x 35 kgRIR 3
    • 28 reps x 35 kgRIR 2
    • 38 reps x 35 kgRIR 1

    Press through mid-hand, keep forearms vertical, and avoid shrugging early. Maintain controlled lockout.

  2. 2
    Seated Shoulder Press
    anatomy
    anatomy
    2Exercise

    Seated Shoulder Press

    Rest 2m

    • 110 reps x 30 kgRIR 3
    • 210 reps x 30 kgRIR 2
    • 310 reps x 30 kgRIR 1

    Keep shoulder blades anchored against the pad and maintain neutral neck position through each rep.

  3. 3
    Machine Front Raise
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    3Exercise

    Machine Front Raise

    Rest 1m 30s

    • 112 reps x 12 kgRIR 3
    • 212 reps x 12 kgRIR 2
    • 312 reps x 12 kgRIR 1

    Lift to shoulder height with soft elbows, pause briefly, then lower under control.

  4. 4
    Machine Upright Row
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    anatomy
    4Exercise

    Machine Upright Row

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 212 reps x 20 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Pull elbows high but stop before painful range; keep wrists neutral and shoulders controlled.