Side Lateral Raise to Front Raise

a.k.a. Alternating Deltoid Raise

Differentiation: Mechanics

This variation of a Lateral Raise is unique. Here is how: it involves a complex, two-part movement. You perform a lateral raise in the first part of the movement. You perform a front raise in the second part of the movement. These movements target and develop your front deltoids | and middle deltoids. You also use dumbbells on this exercise. Using dumbbells ensures each shoulder lifts the same amount of weight. Using equal weight increases their overall symmetry.

Starting Position

To get into starting position, do this...

1) Obtain two dumbbells.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) While holding a dumbbell in each hand, walk over the the spot where you will perform the exercise and stand.

4) Place your feet about shoulder-width apart.

5) ...and allow your arms to hang loosely at your sides - with your palms facing inward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) With elbows slightly bent, exhale and raise the dumbbells at your sides

3) ...until the dumbbells reach shoulder level. Your palms should be facing down.

4) Then swing the dumbbells in a semi-circular motion

5) ...until the dumbbells again reach shoulder level - straight out in front of your chest.

6) Inhale while you lower the dumbbells in front of you to crotch level.

7) Hold for a count of one second.

8) Now exhale and reverse the motion by lifting the dumbbells straight out in front of you

9) ...until the dumbbells reach shoulder level again.

10) Then, swing the dumbbells sideways in a semi-circular motion, keeping them at shoulder level.

11) ...until your arms are in an airplane-like stance

12) Inhale and lower the dumbbells to the starting position.

13) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Try not to swing the dumbbells up (only use your shoulders).

Keep your body from swaying with the weight.

Be sure to always keep your elbows higher than your hands, which will keep tension on the middle delts and provide the most benefit.

Keep your arms fully extended and straight.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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