Dumbbell Lateral To Front Raise

delts shoulders dumbbell

Learn how to do the Dumbbell Lateral To Front Raise with proper form and technique. This dumbbell exercise primarily targets your Delts, with secondary emphasis on Trapezius, Biceps.

Dumbbell Lateral To Front Raise exercise demonstration showing proper form

How to Do the Dumbbell Lateral To Front Raise

Follow these steps to perform the Dumbbell Lateral To Front Raise with correct form:

1Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
2Keep your back straight and engage your core.
3Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
4Pause for a moment at the top, then slowly lower your arms back down to the starting position.
5Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
6Pause for a moment at the top, then slowly lower your arms back down to the starting position.
7Repeat for the desired number of repetitions.

Dumbbell Lateral To Front Raise Muscles Worked

Primary

delts

Secondary

trapeziusbiceps

Exercise Details

Equipment: dumbbell
Body Part: shoulders
Category: Main

Muscles & Anatomy

The dumbbell lateral-to-front raise combines a lateral raise (side raise) with a front raise in a single fluid movement, creating a continuous arc that trains the anterior deltoid, lateral deltoid, and upper trapezius across the full range of shoulder abduction and flexion. The lateral raise portion targets the acromial (middle) deltoid while the transition to front raise increases anterior deltoid and upper trap contribution. Training the shoulder through this wider arc addresses both planes of shoulder motion and is more time-efficient than performing lateral and front raises separately.

Pro Tips for Better Results

1Lead with the elbow, not the hand. Think of your wrists as the dead end of a crane — the elbow should be the highest point throughout the movement. This keeps tension in the deltoid rather than the forearm.
2Keep a slight bend at the elbow (10–15 degrees) throughout the arc. Straight arms create a long lever and produce excessive stress on the shoulder joint and supraspinatus tendon.
3Avoid the 'pouring pitcher' wrist rotation at the top. Some coaches cue this for lateral raises, but for a combined arc movement it's unnecessary and may increase supraspinatus impingement risk.

Common Mistakes to Avoid

✗ Using momentum and swinging the torso

Fix: Stand with a slight forward lean and brace the core firmly. Torso swing uses momentum — reduce the weight and perform each arc strictly.

✗ Raising above parallel

Fix: Stop when the arms are parallel to the floor (90 degrees of shoulder elevation). Raising higher during lateral raises recruits the upper traps at the expense of the deltoids.

✗ Hands higher than elbows throughout the movement

Fix: Elbows should lead — they should be slightly higher than the hands. If the hands lead, the deltoid activation decreases and the forearm muscles are wasted on holding the dumbbells up.

✗ Using too much weight and compensating with body lean

Fix: The lateral-to-front raise is a lightweight isolation movement. Most people should use dumbbells 30–50% lighter than their strict lateral raise max.

How to Program the Dumbbell Lateral To Front Raise

Sets & Reps

3–4 sets of 12–15 reps. Shoulder isolation work responds well to moderate-to-high reps. Use slow, controlled movement rather than heavy weights.

Frequency

2 times per week on push or shoulder days.

Where to Place It in Your Workout

Use after heavy overhead pressing (barbell or dumbbell) as a shoulder isolation finisher. Avoid before heavy pressing — pre-fatiguing the deltoids reduces pressing performance.

How to Progress

Progress slowly — 2.5 lbs per dumbbell every 3–4 weeks. The shoulder joint is vulnerable to overuse injury, and shoulder isolation exercises should be progressed conservatively.

Variations & Alternatives

Cable Lateral Raise

Provides constant cable tension throughout the range of motion, including the hardest starting position near the body. Eliminates the easy bottom portion of a dumbbell lateral raise.

Front Raise

Raises the arms directly in front of the body. Maximally targets the anterior deltoid. Combine with lateral raises (not this combined version) for more targeted shoulder work.

Arnold Press

A dumbbell overhead press that incorporates internal-to-external rotation. Trains the anterior and lateral deltoid through a pressing motion that covers a similar total arc to the lateral-to-front raise but with greater load.

Related Exercises

Frequently Asked Questions

What muscles does the Dumbbell Lateral To Front Raise work?

The Dumbbell Lateral To Front Raise primarily targets your Delts. Secondary muscles worked include Trapezius, Biceps. This makes it an effective exercise for developing your shoulders.

What equipment do I need for the Dumbbell Lateral To Front Raise?

The Dumbbell Lateral To Front Raise requires dumbbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Dumbbell Lateral To Front Raise with proper form?

Start by stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.. Keep your back straight and engage your core. Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

Track Dumbbell Lateral To Front Raise in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS