Anterior Raise - Seated Water Bottle

Recommendations: 2-3 Sets, 8-12 Reps

Beginner Rear Shoulders Traps Strength Water Bottle Chair Pull Home

Purpose: This exercise strengthens the front deltoid muscle area.

Benefits: This exercise isolates and strengthens the anterior delt muscle.

Sit on a chair. Hold water bottles with an overhand grip beside your body (palms facing down). Your arms should be parallel. This is the starting position. Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the bottles straight up toward shoulder level. As the bottles reach shoulder level, rotate them as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement. Lower the bottles slowly to the starting position. Inhale during this movement. Hold water bottles with an overhand grip beside your body (palms facing down). Your arms should be parallel. Repeat for the required number of repetitions.


The anterior (front) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It raises the arm toward the front and rotates the arm inward.

Step 1

While sitting, grasp water bottles, beside your body, palms facing down, arms parallel.

anterior-raise-seated-water-bottle-step-0

Sit on a chair. Hold water bottles with an overhand grip beside your body (palms facing down). Your arms should be parallel. This is the starting position.

Step 2

Keep your shoulders down while raising the bottles to shoulder level. Rotate the arms inward as if you are pouring water.

anterior-raise-seated-water-bottle-step-1

Keeping your shoulders down (do not shrug them) and your elbows slightly bent, raise the bottles straight up toward shoulder level. As the bottles reach shoulder level, rotate them as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement.

Step 3

Lower the bottles slowly to the starting position.

anterior-raise-seated-water-bottle-step-2

Lower the bottles slowly to the starting position. Inhale during this movement. Hold water bottles with an overhand grip beside your body (palms facing down). Your arms should be parallel.