Side Laterals to Front Raise

Side Laterals to Front Raise is a beginner-level isolation in the strength category that primarily works the shoulders. It also recruits the traps. It is performed with dumbbells.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.