Shoulders
Lateral to Front Raise
A lateral raise and a front raise in one rep. You work the side and front of your shoulders in the same set, so a light pair of dumbbells is plenty.
- Works
- Side shoulders, front shoulders, upper traps
- Equipment
- A pair of light dumbbells
- Load
- Light
How to do it
- 1Stand tall with the dumbbells at your sides, palms facing in, a slight bend in your elbows.
- 2Raise your arms out to the sides to shoulder height, then lower them slowly.
- 3Raise the dumbbells straight out in front of you to shoulder height, palms facing down, then lower slowly.
- 4That's 1 rep. Keep switching: side, then front.
Cues
- Stop at shoulder height both ways.
- Lower slowly so you don't swing into the next raise.
- Keep your body still and your ribs down.
Common mistakes
- Swinging the weights up. If you have to lean back to get them up, they're too heavy.
- Shrugging. Keep your shoulders down and away from your ears so your traps don't take over.
- Rushing the switch. Let the dumbbells come all the way down before you start the next raise.
Easier
Go lighter, or do all your lateral raises first, then all your front raises.
Harder
Pause for 1 second at shoulder height on every raise.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
What do lateral to front raises work?
The side of your shoulders on the lateral raise and the front of your shoulders on the front raise. Switching between them keeps your shoulders working for a long set with a light weight.
