Dumbbell Lateral to Front Raise
oec:dumbbell-lateral-to-front-raise
A dumbbell shoulder combination movement that flows from a lateral raise into horizontal adduction, lowers into a front raise, and reverses the sequence.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Lateral-to-Front Raises, Dumbbell Lateral to Anterior Raise, Dumbbell L-to-F Raise
How to do it
Setup
- Stand tall with feet hip-width apart and a slight bend in your knees.
- Hold a dumbbell in each hand at your sides with a pronated or neutral-to-pronated grip.
- Set your shoulder blades back and down and brace your core.
Movement
- With a soft bend in your elbows, raise the dumbbells out to your sides until they reach shoulder height.
- Keeping your arms extended and parallel to the floor, sweep the dumbbells forward across your chest until they meet directly in front of your shoulders.
- Lower the dumbbells with control down the front of your thighs.
- Reverse the movement by raising the dumbbells straight out in front to shoulder height.
- Sweep the dumbbells outward in a reverse fly motion back to the lateral position at shoulder level.
- Lower the dumbbells slowly back down to your sides to complete one repetition.
Breathing
Inhale before initiating the raise, exhale as you sweep the dumbbells across and during peak concentric phases, maintaining steady breaths throughout the sequence.
Cues
- Lead with your elbows on the lateral raise.
- Keep the weights at shoulder level during the horizontal sweep.
- Do not lean back or swing the hips.
Common faults
- Using excessive momentum or arching the lower back to swing the weights up.
- Select lighter dumbbells, keep the ribcage down, and brace the core firmly.
- Letting the arms drop significantly below shoulder height during the horizontal transition.
- Pause momentarily at the top of the raise and actively hold the deltoids engaged while sweeping across.
- Shrugging the shoulders toward the ears excessively.
- Depress the shoulder blades before lifting and avoid raising the arms higher than shoulder level.
Safety
- Use significantly lighter dumbbells than standard lateral or front raises due to prolonged time under tension and long lever arm.
Muscles
Joints
- Shoulder: Abduction, Adduction, Flexion, Extension, Horizontal adduction, Horizontal abduction
- Shoulder blade: Upward rotation, Downward rotation, Protraction, Retraction
- Elbow: Isometric stabilization
Details
- Movement
- Shoulder raise isolation
- Modality
- Hypertrophy, Strength
- Mechanics
- isolation
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- intermediate
- Equipment
- Dumbbell
- Record
- Repetitions and Load
- Load
- external, per implement
Related
- variation of Dumbbell Lateral Raise
- variation of Dumbbell Front Raise
- variation of Dumbbell Lateral and Front Raise
- substitute for Dumbbell Lateral and Front Raise
Sources
- wger: Lateral-to-Front Raises, by nate303303 (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.