Dumbbell Lateral To Front Raise

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Hold a pair of dumbbells at your sides with a neutral grip (palms facing your body).
3. Engage your core and pull your shoulder blades slightly back and down to set a stable base.
4. Maintain a very slight bend in the elbows that remains constant throughout the set.

How to do it

1. Exhale as you raise the dumbbells out to your sides in a wide arc until they reach shoulder height.
2. While maintaining shoulder height, sweep the dumbbells horizontally forward until they are directly in front of your chest.
3. Inhale as you slowly lower the dumbbells straight down to the front of your thighs in a controlled manner.
4. Follow a tempo of 2 seconds for the raise and sweep, and 2 seconds for the lowering phase.

Form checklist

• Keep your torso still; do not use momentum or rock your body to lift the weights.
• Ensure the dumbbells do not rise above shoulder level to avoid unnecessary stress on the rotator cuff.
• Avoid shrugging your shoulders toward your ears during the lift.
• Keep your wrists straight and firm throughout the entire range of motion.

Pro tips

• During the horizontal sweep, imagine you are trying to push the dumbbells away from your body to maximize tension on the lateral and anterior deltoid heads.
• Squeeze your upper chest at the point where the dumbbells meet in front to increase activation of the pectorals and serratus anterior.

Make it harder

• Perform the exercise while seated on a bench to eliminate any assistance from the legs and lower body.
• Add a 2-second isometric hold at the widest point (lateral) and the front point before lowering.

Frequently asked

What muscles does the dumbbell lateral to front raise work?

The dumbbell lateral to front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the dumbbell lateral to front raise?

The dumbbell lateral to front raise uses dumbbell.

Is the dumbbell lateral to front raise good for beginners?

The dumbbell lateral to front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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