Lateral and Front Raises

Resistance Band Arm Raises.JPG


by Becca Egan, BS, NASM-CPT

Exercise: Lateral and front raises

Muscles Targeted: Upper body - shoulders, chest, upper back

Importance: Isolated movement to really burn the muscles [mainly] in the shoulders.

Proper Form:

Can be done with bands or dumbbells!

Lateral raise -

  • Stand or sit with dumbbell in each hand at your side.
  • Keep your back straight, brace your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent.
  • Lower them back down, in controlled fashion – you’ll find it all the harder if you avoid speeding up.

Front raise -

  • Begin by holding both dumbbells in front of your thighs with your palms facing your body (a pronated grip)
  • Keeping your back straight and feet shoulder-width apart, lift the dumbbells in front of you in a controlled manner until your hands are in line with your shoulders.
  • Pause, then slowly lower back to the starting position.


  • Dumbbells should not go higher than your shoulders
  • Make sure you are performing movement with tight core to avoid jerking, swinging, and arching your back

Sample Workout:

  • 10 lateral raises
  • 10 over head press
  • 10 front raises
  • 10 chest flies
  • 10 skull crushers
  • 30 alternating curls

Complete 3-5 rounds for a shoulder burning workout!

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