Front-to-Lateral Raise
A dumbbell raise that lifts to the front, sweeps out to the sides at shoulder height, then lowers; the next rep reverses the path. Keeps the delts under tension for longer than either raise alone.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Traps (Trapezius)
- Rear Delts
- Sets
- 3
- Reps
- 8–12
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with a dumbbell in each hand at your sides, elbows slightly bent.
Raise the dumbbells in front of you to shoulder height.
Keeping them at shoulder height, sweep the arms out to the sides.
Lower the dumbbells to your sides under control.
On the next rep, raise them out to the sides, sweep them to the front, then lower.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Hands stay at shoulder height through the sweep
Soft, fixed elbows
No torso swing
Common mistakes
Letting the dumbbells sag during the sweep
Going too heavy and swinging
Shrugging the shoulders
Safety notes
Use lighter dumbbells than for plain raises; the time under tension adds up fast.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.