Dumbbell Lateral Raise to Front Raise
The dumbbell lateral raise to front raise is a shoulder exercise that targets all heads of the deltoid by combining lateral raises with front raises. Alternating between the two movements provides comprehensive shoulder development and improved muscular endurance.
How to do it
- Stand with feet shoulder-width apart holding a dumbbell in each hand at your sides.
- Raise both arms out to the sides in a lateral raise until they are parallel to the ground.
- Lower the dumbbells back down, then raise both arms straight in front of you in a front raise.
- Lower the dumbbells back to the starting position.
- Continue alternating between lateral and front raises for the desired number of repetitions.
Form cues
- Keep a slight bend in your elbows throughout the movement.
- Control the descent on every single repetition.
- Stop raising your arms when they reach shoulder height.
- Keep your torso still and avoid swinging your body.
Breathing: Exhale as you lift the dumbbells up, and inhale as you lower them back to your sides with control.
Common mistakes
- Swinging the torso to lift the weight makes it harder to isolate the shoulders and can strain the lower back.
- Using weights that are too heavy leads to poor form and compensations in the upper traps and neck.
- Lifting the arms higher than parallel puts unnecessary stress on the shoulder joint.
Muscles worked
Primary: delts. Secondary: traps, upper back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel pinching or sharp pain in your shoulder joint, ease off or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my shoulders burn so quickly with light weights?
Shoulder isolation exercises have long lever arms, meaning even light dumbbells feel heavy after just a few repetitions.
Should I feel this in my neck?
You should primarily feel this in your shoulders. If your neck is straining, your weights may be too heavy or you are shrugging upward.
How often can I do shoulder raises?
2 to 3 times per week with at least a day of rest in between is plenty for most beginners to see progress.