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Side Laterals to Front Raise

A beginner strength exercise for the shoulders, done with a dumbbell.

Side Laterals to Front Raise: starting positionSide Laterals to Front Raise: finishing position
Main muscles
Shoulders
Also works
Upper back
Equipment
Dumbbell
Level
Beginner
Type
Isolation
Movement
Push

How to do the Side Laterals to Front Raise

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

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Side Laterals to Front Raise

Questions

What muscles does the Side Laterals to Front Raise work?

Mainly the shoulders, with the upper back helping.

Is the Side Laterals to Front Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Side Laterals to Front Raise?

Good alternatives that train the shoulders: Alternating Deltoid Raise, Bent Over Dumbbell Rear Delt Raise With Head On Bench, Dumbbell Incline Shoulder Raise or Dumbbell Scaption.

How many sets and reps of the Side Laterals to Front Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).