Dumbbell Seated Lateral to Front Raise exercise animation (Männlich)

Dumbbell Seated Lateral to Front Raise

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

The dumbbell seated lateral to front raise is a shoulder isolation exercise that combines a side raise and a front raise into one set to build the lateral and anterior deltoids. Performed seated to limit momentum, it also recruits the upper chest, serratus anterior, and biceps as synergists, making it a focused way to develop fuller, rounder shoulders.

Dumbbell Seated Lateral to Front Raise: So führst du sie aus

  1. 1Sit upright on a bench with your back straight, core braced, and feet planted flat on the floor.
  2. 2Hold a dumbbell in each hand at your sides with a neutral grip, palms facing in and a slight bend in your elbows.
  3. 3Keeping that soft elbow bend, raise both dumbbells out to your sides until your arms reach shoulder height.
  4. 4Pause briefly at the top, then lower the dumbbells back to your sides under control.
  5. 5Without resting, raise both dumbbells straight out in front of you to shoulder height, palms facing down.
  6. 6Pause at the top, then lower the dumbbells back to the starting position with control.
  7. 7Alternate one lateral raise and one front raise as a single combined rep, exhaling as you lift and inhaling as you lower.
  8. 8Complete your reps, then lower the dumbbells fully and set them down safely.

Technik-Tipps

  • Lead each lateral raise with your elbows rather than your hands to keep tension on the side deltoid.
  • Keep the dumbbells just below or level with your shoulders at the top — going higher shifts the load onto your traps.
  • Move slowly and deliberately in both directions; a controlled tempo is what makes this combined raise effective.
  • Choose a lighter weight than you would for a single-direction raise, since the back-to-back movements fatigue the deltoids quickly.

Häufige Fehler

  • Swinging the torso or using momentum to throw the weights up, which shifts the work off the deltoids and risks straining your lower back.
  • Shrugging the shoulders toward the ears at the top, which recruits the traps instead of isolating the side and front delts.
  • Going too heavy and bending the elbows excessively, turning the raise into a curl and losing tension on the shoulders.
  • Letting the dumbbells drop quickly on the way down, wasting the eccentric portion where much of the muscle-building tension lives.

Häufig gestellte Fragen

What muscles does the dumbbell seated lateral to front raise work?

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

Why do this seated instead of standing?

Sitting braces your hips and lower back against the bench, which limits the body english and momentum you can use. That forces the deltoids to do the lifting and makes each raise stricter and more effective.

How many sets and reps should I do?

Because the deltoids respond well to volume, aim for 3 to 4 sets of 10 to 15 combined reps with a lighter weight, focusing on controlled form rather than heavy loads.

What's a good alternative to this exercise?

If you want to train the side and front delts separately, the dumbbell lateral raise and the dumbbell front raise each target one head on its own. Combining them in one set, as here, simply saves time and adds continuous tension.

How heavy should the dumbbells be?

Use a weight light enough to keep only a slight, fixed bend in your elbows and to raise the dumbbells without swinging. The combined lateral-and-front pattern fatigues the shoulders fast, so most lifters need less weight than for a standard raise.

Ähnliche Übungen