Dumbbell Standing Front And Lateral Raise

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Maintain a slight bend in the knees and engage your core to stabilize the spine.
3. Position your hands in a neutral grip with palms facing your thighs.
4. Pull your shoulders back and down, away from your ears.

How to do it

1. Exhale as you lift one dumbbell straight in front of you to shoulder height, keeping the arm nearly straight.
2. Inhale as you lower the weight back to the starting position with a controlled 2-second tempo.
3. Exhale as you lift the same dumbbell out to your side to shoulder height, leading with the elbow.
4. Inhale as you lower the weight, then repeat the entire sequence (front then lateral) with the opposite arm.

Form checklist

• Keep your torso completely still; do not lean back or swing the weights to create momentum.
• Stop each raise at shoulder level to prevent joint impingement and maintain tension on the delts.
• Maintain a slight, fixed bend in the elbows throughout the entire movement.
• Ensure your palms face the floor at the top of both the front and lateral raises.

Pro tips

• Focus on 'pushing' the dumbbells away from your body toward the walls rather than just lifting them up to increase lateral tension.
• At the top of the lateral raise, slightly turn your pinky finger upward to better isolate the lateral deltoid head.

Make it harder

• Perform the exercise while standing on one leg to significantly increase the demand on your core and stabilizers.
• Add a 2-second isometric hold at the peak of every raise to maximize muscle fiber recruitment.

Frequently asked

What muscles does the dumbbell standing front and lateral raise work?

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

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

The dumbbell standing front and lateral raise uses dumbbell.

Is the dumbbell standing front and lateral raise good for beginners?

The dumbbell standing front and lateral 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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