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Dumbbell Front to Side Raise
A compound shoulder exercise combining front and lateral raises that targets anterior and lateral deltoids to build shoulder strength and definition; scalable by weight or alternating arms.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Traps
4/10Upper Traps
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells at arm's length in front of thighs with palms facing body and slight elbow bend.
- Raise dumbbells forward to shoulder height with arms parallel to floor.
- Transition dumbbells outward to sides into a T shape at shoulder height.
- Lower dumbbells from sides back to front of thighs with control.
Coaching Tips
Form Cues
- Keep shoulders down
- Lead with elbows
- Control the descent
Breathing
Inhale during the lowering phase and exhale as you raise and transition the weights.
Tempo
2-0-2
Range of Motion
Lift arms from thighs to shoulder height without going above, maintaining slight elbow bend throughout.
Safety
Safety Notes
- Avoid if acute shoulder pain exists
- Warm up shoulders first
- Use light weights to master form
Spotting
Not required; use lighter weights or safeties if needed for heavier loads.
Common Mistakes
- Swinging weights with momentum
- Shrugging shoulders
- Locking elbows fully
When to Avoid
- Shoulder impingement
- Recent shoulder injury
Flexibility Needed
- Adequate shoulder flexion and abduction
Build Up First
- Master basic front and lateral raises
Also known as
Dumbbell Front Lateral Raise, Dumbbell Side to Front Raise, Dumbbell Shoulder Combo Raise
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