Dumbbell Front Raise To Lateral Raise 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Front Raise to Lateral Raise is a dynamic shoulder isolation exercise that combines two distinct movements—front raises and lateral raises—into one continuous motion, effectively targeting the entire shoulder complex. Primarily engaging the anterior and lateral deltoid muscles, this exercise helps build rounded, defined shoulders while also activating the trapezius muscles for stabilization and control. Performed with dumbbells, it requires focus, coordination, and controlled motion to maintain form and prevent momentum from reducing muscle engagement. This combination movement is ideal for adding variety to shoulder training routines and enhancing muscular endurance and definition.
How to Perform
Start Position: Stand tall with your feet shoulder-width apart, holding a dumbbell in each hand with arms fully extended down in front of your thighs, palms facing your body (neutral grip). Keep a slight bend in your knees and engage your core.
Front Raise: With controlled motion, raise both arms straight in front of you until the dumbbells reach shoulder height. Your arms should remain straight but not locked at the elbows. Focus on lifting with your shoulders, not using momentum.
Transition to Lateral Raise: From the top of the front raise, smoothly open your arms out to the sides, forming a "T" shape with your body. Keep the dumbbells at shoulder height and move through a wide arc, maintaining control throughout the transition.
Lower the Dumbbells: Once your arms are fully extended out to the sides, slowly lower the dumbbells down to your sides until they return to the starting position beside your thighs.
Reverse the Movement: From the sides, lift the dumbbells outward into a lateral raise until they reach shoulder height again, then bring the arms forward to shoulder height (as in the front raise position), and lower them back down in front of your thighs.
Repeat: Continue alternating through the full motion (front to lateral, then lateral to front) for the desired number of repetitions, keeping movements slow, smooth, and controlled throughout.
Breathing: Exhale as you lift the dumbbells and inhale as you lower them.
Form Check: Avoid swinging your body or using momentum. Your torso should stay still, and the focus should remain on controlled shoulder engagement throughout both parts of the movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Use light to moderate weights to maintain control throughout the entire range of motion.
Keep a slight bend in your elbows to reduce joint strain and better isolate the deltoids.
Focus on moving slowly and with control—avoid using momentum or swinging.
Engage your core throughout the movement to stabilize your torso and prevent leaning.
Maintain a neutral wrist position to avoid unnecessary strain on the forearms and wrists.
Keep your shoulders down and relaxed—don’t shrug during the raise to limit trap dominance.
Make sure the transition between front and lateral raise is smooth and controlled.
Avoid raising the dumbbells above shoulder level to reduce shoulder joint stress.
Stand with your knees slightly bent to protect your lower back.
Breathe steadily—exhale as you raise the weights, inhale as you lower them.
How Not to Perform
Do not use heavy weights that force you to swing your body or use momentum instead of muscle control.
Do not lock your elbows during the raises; this can put excessive strain on your elbow joints and reduce shoulder engagement.
Do not raise the dumbbells above shoulder height, as this can overload the shoulder joint and shift tension away from the target muscles.
Do not shrug your shoulders during the movement; this shifts focus to the upper traps instead of the deltoids.
Do not arch your lower back or lean back while lifting—this places stress on your spine and reduces core stability.
Do not rush the transition between front and lateral raises; a jerky motion reduces time under tension and increases injury risk.
Do not let your wrists bend or curl, which can cause strain and poor alignment; keep them straight and neutral.
Do not let the dumbbells drop quickly; control the eccentric (lowering) phase to maximize muscle engagement.
Do not flare your arms too wide or too forward—stay within a natural shoulder path to avoid joint discomfort.
Do not hold your breath—improper breathing can increase tension and affect balance and focus.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
