Dumbbell Side Raise to Front Raise
Auto DetectedA dumbbell exercise combining lateral and front raises targeting anterior and medial deltoids to build shoulder strength and definition; improves stability and mobility with controlled movements.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Chest
Accessory Muscles
Biceps
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
Chest
3/10Upper Chest
Biceps
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand at your sides with palms facing inward and core engaged.
- Raise dumbbells out to sides to shoulder height with slight elbow bend.
- Transition by bringing dumbbells forward to meet in front at shoulder height.
- Slowly lower dumbbells back to starting position at sides.
- Repeat the sequence for desired reps, keeping back straight.
Coaching Tips
Form Cues
- Keep shoulders down
- Elbows soft, not locked
- Core tight, no swinging
- Palms down at top
Breathing
Inhale during the lowering phase and exhale as you raise the weights.
Tempo
2-0-2
Range of Motion
Raise arms to shoulder height with elbows slightly bent; avoid going above shoulders.
Safety
Safety Notes
- Start with light weights
- Stop if shoulder pain occurs
- Avoid if history of impingement
Spotting
Not typically needed; self-spot with lighter weights if beginner.
Common Mistakes
- Using momentum to lift
- Shrugging shoulders
- Raising above shoulder height
- Arching back
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Recent shoulder surgery
Flexibility Needed
- Full shoulder abduction
- Adequate shoulder flexion
Build Up First
- Master basic lateral raise
- Master basic front raise
- Good posture control
Also known as
Dumbbell Lateral to Front Raise, Dumbbell Side to Front Raise, Dumbbell Front to Lateral Raise
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