Dumbbell Lateral to Front Raise exercise animation (Männlich)

Dumbbell Lateral to Front Raise

Zielmuskel
Deltoid Anterior, Deltoid Lateral
Synergistenmuskeln
Pectoralis Major Clavicular Head, Serratus Anterior
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell lateral to front raise is a combo shoulder-isolation exercise that pairs a side raise with a front raise in one rep, targeting both the lateral (side) and anterior (front) deltoids. The upper chest (clavicular pec) and serratus anterior assist, making it an efficient way to hit two deltoid heads with a single pair of dumbbells.

Dumbbell Lateral to Front Raise: So führst du sie aus

  1. 1Stand tall with your feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing your thighs.
  2. 2Brace your core, keep a soft bend in your elbows, and let your shoulders sit down and back.
  3. 3Raise both dumbbells out to your sides until your arms reach shoulder height, leading with your elbows so your palms face the floor.
  4. 4Lower the dumbbells back to your sides under control, keeping the same slight elbow bend.
  5. 5Without resting, raise both dumbbells straight out in front of you to shoulder height, palms facing down.
  6. 6Lower them back to the starting position with control. That sequence of one lateral raise plus one front raise is one rep.
  7. 7Keep your torso upright throughout, avoiding any swing or backward lean.
  8. 8Complete your reps, then set the dumbbells down safely.

Technik-Tipps

  • Lead the lateral portion with your elbows rather than your hands to keep tension on the lateral deltoid instead of the traps.
  • Use a lighter weight than you would for a single-direction raise — the combined lateral and front work fatigues the deltoids quickly.
  • Raise only to shoulder height; going higher shifts the load onto the upper traps rather than the deltoids.
  • Move at a controlled tempo and pause briefly at the top of each raise to feel the deltoids contract.

Häufige Fehler

  • Swinging the torso or using momentum to fling the dumbbells up, which takes tension off the deltoids and turns it into a body-driven cheat rep.
  • Lifting too heavy, which forces the traps and lower back to take over and raises the risk of shoulder strain.
  • Shrugging the shoulders toward the ears during the raise, which loads the traps instead of the side and front delts.
  • Locking the elbows out straight, which adds stress to the elbow and shoulder joints — keep a slight, fixed bend instead.
  • Raising the arms above shoulder height, which recruits the traps and reduces the work done by the target deltoids.

Häufig gestellte Fragen

What muscles does the dumbbell lateral to front raise work?

It targets the lateral (side) and anterior (front) deltoids, with the upper chest (pectoralis major, clavicular head) and serratus anterior assisting as synergists.

Why combine a lateral and a front raise?

Pairing the two raises lets you train the side and front deltoid heads in a single set, making it a time-efficient shoulder exercise that builds rounded shoulder development with one pair of dumbbells.

How heavy should I go on this exercise?

Go lighter than you would for a standard single-direction raise. Because each rep combines a lateral and a front raise, the deltoids fatigue fast, and lighter weight keeps the form strict and the traps out of it.

How many sets and reps should I do?

For most lifters, 3 sets of 10 to 15 combined reps with a controlled tempo works well. This is an isolation move, so moderate reps with strict form beat heavy, sloppy ones.

Is the dumbbell lateral to front raise good for beginners?

Yes. It uses light dumbbells and a simple raising pattern, making it beginner-friendly for building shoulder strength — just start light, keep your torso still, and only raise to shoulder height.

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