Side Laterals to Front Raise
A standing combo that raises two dumbbells out to the sides, then sweeps them forward at shoulder height.
How to do it
- Stand tall with a dumbbell in each hand hanging in front of the thighs, palms facing in.
- Brace the trunk and keep a slight bend in both elbows.
- Raise both bells out to the sides until the upper arms are about parallel to the floor.
- Sweep the bells forward at that same height until they meet in front of the chest.
- Lower under control back to the thighs.
- Repeat without shrugging the traps or swinging the torso.
Key technique cue
No body swing — the delts lift the dumbbells, not momentum.
Common mistakes
- ✕ Swinging the torso to throw the bells up instead of lifting with the delts.
- ✕ Shrugging the traps so the raise becomes an upright row.
- ✕ Lifting the bells above shoulder height, which dumps load into the neck.
- ✕ Rushing the side-to-front sweep so the elbows straighten and lock.
Benefits
- ✓ Hits the side and front of the deltoid in one controlled rep.
- ✓ Keeps time under tension longer than a single-plane raise.
- ✓ Needs only a light pair of dumbbells, so it fits home setups.
Progression: from easier to harder
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Step 1 -
Step 2 -
Step 3 You are here - Side Laterals to Front Raise
- Side Plank Lateral Raise
About the exercise
Side laterals to front raise is one continuous shoulder isolation: a lateral raise to shoulder height, then a sweep that brings both bells in front of the body before they lower. The side raise loads the middle deltoid; the sweep into the front raise shifts the work onto the anterior deltoid without putting the bells down. Stop at shoulder height on both angles. Swinging the torso or shrugging the traps only takes load off the delts.
Updated
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