Side Laterals to Front Raise
The Side Lateral to Front Raise is a hybrid shoulder exercise that combines two distinct isolation movements into one fluid sequence. It primarily targets the lateral and anterior deltoids to build broad, capped shoulders and improve muscular endurance.
Because this combination movement significantly increases time under tension compared to standard raises, our AI monitors your rep speed and performance drop-off to optimize volume without overtraining these small muscle groups. By integrating your recovery data and previous shoulder workload, the app ensures you are training at an intensity that stimulates growth while protecting the intricate shoulder joint. If you have a history of shoulder impingement, the system can automatically suggest separating these movements or switching to neutral-grip variations.
Form Cues
- Stand tall with your core braced and a slight bend in your elbows.
- Lift the weights out to your sides first, leading the movement with your elbows.
- Lower the weights with control, then immediately raise them straight in front of you.
- Stop the movement when your arms reach shoulder height.
- Keep your wrists straight and firm throughout both phases of the lift.
- Don't swing your torso or use momentum to hoist the weights up.
- Don't shrug your shoulders toward your ears during the lift.
- Don't raise the dumbbells above shoulder height to avoid joint impingement.
- Don't lock your elbows completely; keep them soft to protect the joint.
Common Mistakes
- Selecting a weight that is too heavy
- Shrugging the traps to assist the lift
- Leaning back to generate momentum
- Rushing the lowering phase of the movement
- Lifting the arms higher than parallel to the floor
Muscles Worked
This exercise delivers a comprehensive shoulder workout by targeting the lateral deltoids during the side raise and the anterior deltoids during the front raise. By combining these movements, you increase the time under tension for the entire shoulder complex, promoting endurance and hypertrophy while engaging the forearms for grip stability.
Primary
Secondary
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