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Side Laterals to Front Raise

The Side Laterals to Front Raise primarily targets your Shoulders, with support from Traps. It requires dumbbell and is best suited to beginner lifters.

Beginner level · Equipment: Dumbbell · Isolation · Push

Primary muscles: Shoulders Secondary muscles: Traps

How to perform Side Laterals to Front Raise

  1. Step 1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
  2. Step 2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
  3. Step 3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
  4. Step 4. Lower the weights with a controlled motion.
  5. Step 5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
  6. Step 6. Lower the weights to the starting position.

Frequently asked questions

Which specific shoulder muscles does this hybrid movement target?

This exercise targets the lateral deltoid during the side raise and the anterior deltoid during the front raise. It provides comprehensive tension across the shoulder complex in a single set.

What is the most common form mistake to avoid during the transition?

Avoid using momentum or swinging the weights when moving from the side to the front position. Maintain a slight bend in the elbows and keep the core braced to prevent lower back arching.

How should I control the tempo for maximum effectiveness?

Perform each phase with a controlled two-second lift and a two-second lowering phase. Pausing briefly at the top of both the lateral and front positions increases time under tension.

How should beginners approach the weight selection for this exercise?

Beginners should use lighter dumbbells than they would for standard lateral raises due to the increased time under tension. Focus on mastering the path of motion before increasing resistance.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions using moderate weight. This exercise is best utilized as a finisher or accessory movement rather than a primary heavy lift.

Sample sets & reps for Side Laterals to Front Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Back Flyes - With Bands — band

See all Shoulders exercises →

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