Lateral-to-Front Raise
Muscles worked
Instructions
- 1In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
- 2Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
- 3At the top of the exercise move the weights out in front of you, keeping your arms extended.
- 4Lower the weights with a controlled motion.
- 5On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
- 6Lower the weights to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Lateral-to-Front Raise
The lateral-to-front raise combines two classic isolation movements into one flowing sequence, alternating between the frontal and lateral planes. Standing tall, you raise the dumbbells in front of you to shoulder height, then sweep them out to the sides with arms extended, reversing the order on the next rep. This variation extends time under tension across the whole deltoid, front and side, in a single exercise, making it an efficient way to build complete shoulders without stacking several separate movements at the end of a workout.
check_circleBenefits
- check_circleTrains both the front and side deltoid in one exercise
- check_circleExtends time under tension across the whole shoulder
- check_circleAdds variety to a routine of classic raises
- check_circleAlso engages the trapezius as a stabilizer
lightbulbExecution tips
- lightbulbKeep a slight bend in the elbows throughout
- lightbulbAvoid any upper-body momentum to swing the weights
- lightbulbRaise your arms only up to shoulder height
- lightbulbAlternate the front/lateral order carefully each rep
- lightbulbControl the lowering on every phase of the movement
warningCommon mistakes
- warningUsing a load too heavy that forces cheating with the back
- warningRaising the arms above shoulder line
- warningRushing through the phases without control
- warningLocking the elbows fully during the movement
helpFrequently asked questions
What order should I alternate the phases in?expand_more
Alternate between front-then-lateral and lateral-then-front from one rep to the next, as described in the instructions.
What weight should I use for this combined move?expand_more
Choose a lighter load than a standard lateral raise, since the combined movement is more demanding fatigue-wise.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.