Alternating Front and Lateral Raise
Standing dumbbell raises where one arm lifts to the front while the other lifts out to the side, swapping roles every rep. Trains the front and side delts in the same set.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Traps (Trapezius)
- Serratus Anterior
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 45–75s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with a dumbbell in each hand at your sides, palms facing in, elbows slightly bent.
Raise one dumbbell straight out in front of you and the other out to the side at the same time.
Stop both at about shoulder height, keeping a soft bend in the elbows.
Lower both under control to your sides.
On the next rep, swap: the front arm goes to the side and the side arm goes to the front.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Both hands stop at shoulder height
Lead the side raise with the elbow
Keep the torso still
Common mistakes
Swinging the torso to get the weights up
Letting the front arm travel higher than the side arm
Shrugging the shoulders
Forgetting to swap arms each rep
Safety notes
Use lighter dumbbells than for a straight lateral raise and keep the range pain-free.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.