Combine Shoulder Moves with Lateral Raise Into Front Extension

Lateral Raise Into Front Extension

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Begin in a standing position with feet shoulder-width apart and a dumbbell in each hand. With palms facing each other and the dumbbells touching in front of you, ensure a firm grip on the weights. Begin the movement by raising the dumbbells to the sides, maintaining a tight bend in your elbows, close to a 90-degree angle. This will be the lateral raise component, bringing the weights up to about shoulder height. From this lateral position, transition into the front extension by pushing the dumbbells forward until your arms are almost fully extended but not locked out. The movement will resemble pushing something away from you. To complete the repetition, reverse the motion: draw the dumbbells back to the lateral raise position and then lower them down to the starting position in front of you. This exercise provides an effective way to engage both the side (lateral) and front (anterior) deltoid muscles, in addition to other stabilizing muscles in the shoulders and upper back.

Common Mistakes

Avoid any swift or jerky movements. The entire sequence should be fluid and controlled to ensure maximum muscle engagement and minimize the risk of injury. Do not overextend the elbows during the front extension or elevate the dumbbells above shoulder level during the lateral raise.

Breathing

Inhale as you lift the dumbbells to the sides, exhale as you push them forward. Inhale again as you draw the weights back to the lateral position, and exhale as you lower them to the starting point. Incorporate this combination movement into your training regimen to diversify your shoulder workouts and challenge the muscles in various ways. Adjust the weight according to your strength level, ensuring that form is prioritized above all.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Rear Shoulders, Traps, Serratus Anterior

Tertiary Muscles

Latissimus Dorsi