The Front & Lateral Raises with dumbbells is a combined exercise that strengthens the shoulder muscles, specifically the anterior and medial deltoids. This movement also enhances shoulder joint stability and control, making it ideal for developing a balanced upper body.
Step-by-Step Guide:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with palms facing inward.
- Keep your core engaged and your back straight throughout the exercise.
- For the front raise, lift both dumbbells straight in front of you with arms extended, until your hands reach shoulder height. Lower them slowly.
- For the lateral raise, lift both dumbbells out to the sides, keeping a slight bend in your elbows, until your hands reach shoulder height. Lower them slowly.
- Alternate between one front raise and one lateral raise to complete a set.
- Perform 10-12 repetitions of each movement for 3-4 sets.
Tips
Use a moderate weight that allows you to maintain proper form throughout the exercise. Avoid using momentum to lift the dumbbells and control both the upward and downward phases. Keep your shoulders relaxed and away from your ears to prevent unnecessary tension.
Benefits
The Front & Lateral Raises strengthen the shoulder muscles, improve joint stability, and contribute to balanced development. This exercise also helps prevent muscle imbalances and enhances upper body aesthetics.
Prevention
Avoid arching your back or shrugging your shoulders, as this can create strain in the lower back and neck. Keep your core engaged and your movements controlled. If you experience shoulder discomfort, reduce the weight or limit your range of motion.
