Dumbbell Side Raise to Front Raise
Auto DetectedA combination isolation movement using dumbbells that targets the medial and anterior deltoids for shoulder hypertrophy and stability.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps
Accessory Muscles
Abs, Forearms
Popularity Score
6
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
Abs
2/10Forearms
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-120 seconds • Shorter rest for higher volume sets targeting hypertrophy.
How to Perform
Stand upright holding a dumbbell in each hand, resting them at your sides with palms facing your body. Maintain a slight bend in the elbows and brace your core.
- Raise the dumbbells out to the sides until they reach shoulder height (lateral raise).
- Briefly pause, then transition the dumbbells forward, keeping them at shoulder height (front raise).
- Slowly reverse the motion, bringing the dumbbells back down to your sides in a controlled manner.
- Repeat the side raise to front raise sequence for the desired number of repetitions.
Coaching Tips
Form Cues
- Shoulders down and back
- Control the descent
- Slight elbow bend
- Keep core tight
- Do not swing
Breathing
Inhale while lowering the weights; exhale forcefully during the concentric (lifting) phase. Brace the core throughout the movement.
Tempo
2-0-1
Range of Motion
The dumbbells should travel from the sides of the hips up to approximately shoulder height (90 degrees of abduction and flexion).
Safety
Safety Notes
- Use light to moderate weights to maintain proper form and protect the shoulder joint.
- Stop immediately if sharp shoulder pain occurs.
- Keep elbows slightly bent, avoiding fully locked joints.
Spotting
Not recommended due to the isolation nature and light weight; focus on strict form.
Common Mistakes
- Shrugging the shoulders up toward the ears
- Using excessive momentum to lift the weight
- Lifting weights above shoulder height
- Leaning backward during the lift
When to Avoid
- Acute shoulder impingement syndrome
- Rotator cuff tendonitis or tear
Flexibility Needed
- Shoulder abduction to 90 degrees
- Shoulder flexion to 90 degrees
Build Up First
- Ability to stabilize the torso during standing movements
Also known as
Dumbbell Lateral Raise To Front Raise, Side Laterals to Front Raise, Dumbbell Lateral To Front Raise
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