Combine Shoulder Moves with Lateral Raise Into Front Raise

Lateral Raise Into Front Raise

Rep Range

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

Hints

Initiating the movement with dumbbells resting on your thighs, you will be targeting the medial and anterior sections of the deltoids. First, perform the lateral raise by lifting the dumbbells directly out to your sides until they reach shoulder height or slightly higher. Once you lower the dumbbells back to the starting position, immediately transition into the front raise. This entails lifting the dumbbells straight up in front of you to shoulder height. After returning to the starting position, you'll alternate between these two movements for the duration of the set.

Common Mistakes

When working through these exercises, it's essential to maintain control and avoid the use of momentum. Swinging the weights or using jerky motions can diminish the exercise's effectiveness and increase the risk of injury. Also, ensure you keep a neutral spine and avoid leaning backward as you lift the weights. While the arms should remain relatively straight during the raises, be cautious not to lock out the elbows.

Breathing

During the upward phase of both the lateral and front raises, exhale. Conversely, inhale as you lower the dumbbells. This breathing pattern helps stabilize the core and ensures proper oxygen delivery to the muscles.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Rear Shoulders, Upper Chest, Serratus Anterior, Traps

Tertiary Muscles

Core, Latissimus Dorsi