Side Laterals to Front Raise

Side Laterals to Front Raise is a strength - changing movement plane at shoulder height exercise involving Middle deltoid, Anterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Middle deltoid, Anterior deltoid
Secondary muscles: Supraspinatus, Serratus anterior, Upper trapezius
Exercise type: Strength - changing movement plane at shoulder height

Exercise technique

Start
Stand balanced with dumbbells at your sides.
Arms
Maintain a small, fixed elbow bend.
Lateral raise
Raise your arms to both sides near shoulder height.
Move forward
At the same height, bring your arms in front of your chest under control.
Lower
Lower the dumbbells slowly in front.
Reverse sequence
On the next repetition, raise them in front and open both arms sideways at shoulder height.
Return
Lower to the sides and perform both directions evenly.

Key technique points

Use a light load when changing planes.
Keep your arms at equal height.
Do not seek a horizontal path beyond shoulder comfort.
Keep your wrists neutral.
Do not sway your torso.
Breathe freely during the transition.

Common mistakes

Dropping the height

Do not drop your arms quickly instead of controlling the upper transition.

Striking the dumbbells together

Do not hit the weights together as they meet in front.

Bending the elbows

Do not turn the plane change into a curl.

Leaning backward

Do not gain front-raise range through lower-back extension.

Shrugging the shoulders

Do not tense your neck to seek control at shoulder height.

Choosing excessive weight

Do not complete the prolonged shoulder lever by swinging.

Frequently asked questions