Dumbbell Lateral to Front Raise

Beginner Isolation

Dumbbells
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A standing dumbbell shoulder exercise that combines two raises in one rep: out to the sides, then forward at shoulder height. It trains the side and front delts together.

Also known as: lateral to front raise, dumbbell lateral front raise, side to front raise

How to do the Dumbbell Lateral to Front Raise

  1. Stand with a dumbbell in each hand in front of your thighs.
  2. Raise both arms out to the sides until they reach shoulder height.
  3. Sweep the dumbbells forward at shoulder height until they are in front of your chest.
  4. Slowly lower the dumbbells back down to your thighs.
Full technique — 6 steps
  1. Stand tall with feet hip-width apart and a dumbbell in each hand in front of your thighs.
  2. Set your ribs down, keep a slight bend in your elbows, and hold that arm position.
  3. Raise both dumbbells out to the sides until your upper arms reach shoulder height.
  4. Keeping them at shoulder height, sweep the dumbbells forward until they are in front of your chest.
  5. Keep your torso still and the dumbbell path smooth without leaning back or swinging.
  6. Lower the dumbbells in front of your body until they return to your thighs.

Common mistakes

  • Raising far above shoulder height
  • Dropping the arms during the sweep
  • Shrugging shoulders during the raise
  • Leaning back to start reps
  • Swinging the torso for momentum

Form cues

  • Stop at shoulder height
  • Sweep forward at shoulder height
  • Slight elbow bend, fixed angle
  • Keep shoulders down
  • No torso swing

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Resistance bands

No equipment

Cable machine

Kettlebell

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. Easier Seated Alternating Dumbbell Front Raise Beginner
  2. Easier Dumbbell Bent Arm Lateral Raise Beginner
  3. This exercise Dumbbell Lateral to Front Raise Beginner
  4. Harder Barbell Overhead Front Raise Intermediate
  5. Harder Seated Dumbbell Swing Lateral Raise Intermediate

Too hard for now? Start with the Dumbbell Bent Arm Lateral Raise.

Quick answers

What muscles does the Dumbbell Lateral to Front Raise work?

Primary: Side delts 8/10, Front delts 8/10. Also works: Upper chest 4/10, Serratus anterior 4/10, Supraspinatus 4/10, Traps 5/10.

When should I do the Dumbbell Lateral to Front Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Dumbbell Lateral to Front Raise?

Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 12–15 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Dumbbell Lateral to Front Raise?

Resistance bands: Resistance Band Front Raise, Resistance Band Y-Raise. No equipment: Bodyweight Lateral Raise. Cable machine: Leaning Cable Lateral Raise. Kettlebell: Kettlebell Long Lever Lateral Raise, Kettlebell Front Raise.

What is an easier version of the Dumbbell Lateral to Front Raise?

Dumbbell Bent Arm Lateral Raise (Beginner), Seated Alternating Dumbbell Front Raise (Beginner).

What is a harder version of the Dumbbell Lateral to Front Raise?

Barbell Overhead Front Raise (Intermediate), Seated Dumbbell Swing Lateral Raise (Intermediate).

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