How to do a Side Laterals to Front Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Side Laterals to Front Raise
Instructions for Proper Form
Side Laterals to Front Raise is a variation of both Shoulder Raise and Front Raise. This exercise involves raising the weight out to either side, then bringing the dumbbells together in front of you. The benefit of this variation is that both positions target different parts of the shoulder. This ensures that you’re training your shoulders more completely.
- Stand in an upright posture with your feet at shoulder-width apart.
- Hold a pair of dumbbells next to your hips with your palms facing in.
- Brace your core to maintain a neutral spine throughout the exercise.
- Keeping your elbows slightly flexed and your back straight, raise the dumbbells out laterally with a slight upward rotation until you reach shoulder height.
- At the top of the movement, move the weights out in front of you, keep your arms fully extended.
- Lower the weights with a controlled motion.
Common Form Mistakes
Swinging the Dumbbells
Using momentum, or recruiting additional muscle groups can help you lift heavier weights with this exercise. However it also reduces the effectiveness, and increases the risk of injury. Keep your weights on the lighter side, and focus on controlling the weight. If you’re struggling, consider using a seated variation. This can help you prevent swinging the dumbbells or adding additional movements to this exercise.
Limit Range of Motion
Raising the weight too high can increase your risk of injury, and isn’t particularly beneficial for these exercises. Limit your range of motion to around shoulder height. If you’re looking to make the exercise more challenging consider pausing for a moment at the top of the movement.
Weight & 1 Rep Max Calculator
Average Side Laterals to Front Raise standards by male, female, weight, age and height
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- intermediate8reps12.5lbs15lbs
- advanced8reps17.5lbs22.5lbs
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Alternatives & Variations to Side Laterals to Front Raise
1. Dumbbell Front Raise
98.6 mSCORESWAPPED 942 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
2. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 592 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
3. Cable Lateral Raise
97.7 mSCORESWAPPED 391 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
4. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 360 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
5. Arnold Dumbbell Press
93.2 mSCORESWAPPED 351 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
6. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 318 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
7. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 315 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
8. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 255 TIMESStanding Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.
9. Cable Face Pull
96 mSCORESWAPPED 228 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
10. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 205 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.