Description
This exercise involves raising dumbbells from the sides to the front of your body, targeting shoulder and arm muscles.
How to Do Dumbbell Lateral to Front Raise
- 1Setup
Stand tall with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs. Maintain a slight bend in your elbows and keep your core engaged, chest up.
- 2
Exhale as you raise the dumbbells out to your sides in a controlled arc, keeping the slight elbow bend, until your arms are parallel to the floor, forming a 'T' shape.
- 3
Without lowering the dumbbells, smoothly pivot them forward from your sides to directly in front of your shoulders, maintaining the height and slight elbow bend.
- 4
Inhale as you slowly reverse the motion, lowering the dumbbells back out to your sides, then continue to lower them in a controlled manner to the starting position with palms facing your thighs.
Tips
- Focus on controlled movement throughout the entire range of motion; avoid swinging the weights to prevent injury and maximize muscle engagement.
- Keep your shoulder blades slightly retracted and depressed to maintain good posture and prevent shrugging, which can engage the traps instead of the deltoids.
- Imagine pouring water out of a pitcher as you reach the top of the lateral raise to slightly internally rotate your shoulders, enhancing lateral deltoid activation.
- Choose a lighter weight to master the form before increasing the load; this exercise benefits more from strict control than heavy lifting.
Common Mistakes
- ×Swinging the weights: Using momentum to lift the dumbbells reduces the work done by your deltoids; reduce the weight and focus on a slow, controlled lift and lower.
- ×Shrugging your shoulders: Elevating your shoulders towards your ears engages the trapezius muscles instead of isolating the deltoids; keep your shoulders down and back throughout the movement.
- ×Locking out elbows: Extending your elbows completely can place unnecessary strain on the joint; maintain a soft, slight bend in your elbows at all times.
Variations
Dumbbell Seated Front Raise
Build strong, well-defined anterior deltoids with the seated dumbbell front raise.
Dumbbell Seated Alternate Front Raise
Perform the seated dumbbell alternate front raise to target your anterior deltoids, building shoulder strength and definition.
Dumbbell One Arm Front Raise
Targeting the anterior deltoid, the Dumbbell One Arm Front Raise isolates the front of your shoulder.
Dumbbell Front Raise
Perform the dumbbell front raise to target your anterior deltoids, building strength and definition in your shoulders.
Related Exercises
Dumbbell Alternate Shoulder Press
Strengthen your shoulders with the Dumbbell Alternate Shoulder Press. This exercise effectively targets your deltoids by pressing dumbbells one arm at a
Dumbbell Standing Overhead Press
Build strong, sculpted shoulders and triceps with the Dumbbell Standing Overhead Press.
Dumbbell Seated Alternate Shoulder
Build strong, defined shoulders with the Dumbbell Seated Alternate Shoulder Press.
Dumbbell One Arm Shoulder Press
Press a dumbbell overhead with one arm to build strong, balanced shoulders. This exercise targets the anterior deltoids while engaging your core for
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track Dumbbell Lateral to Front Raise in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free