Why it's on the list: The "why" of this move is simple enough: raising your straight arm directly in front of you activates the anterior head of your deltoids. But it's not a must-do for everyone! Presses hammer the anterior delts, and these muscles already tend to be disproportionately large among individuals who overdo chest training compared to back training.

So, if you're only going to do one variation, which one is best? Single-sided dumbbell or cable raises are great because each side works independently, or alternating. This maximizes the mind-muscle connection, but also helps to build balanced shoulders.

Front Raise Variations for Shoulder Development:

• Barbell front raise
• Alternating dumbbell front raise
• Single-arm cable front raise

In your workout: If you're going to do it, do it in the second half of your shoulder workout. It's a great last movement for a burnout, especially superset with lateral raises, as in Abel Albonetti's Brutal Mass-Building Shoulder Workout.