Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Side Laterals to Front Raise

IntermediateStrengthTier T3

Raise two dumbbells out to the sides to shoulder height, bring them together in front of the body at the top, and lower them through the front.

Targets: Shoulder
Muscles: Deltoids

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand holding a dumbbell in each hand at the sides.
  • Keep a slight elbow bend.
  1. She stands tall, a dumbbell in each hand hanging at her sides, elbows kept at a slight fixed bend.

    Step 1 of 5

    Stand holding the dumbbells at the sides with a slight elbow bend.

  2. She raises both dumbbells out to her sides to shoulder height, arms extended with the slight elbow bend kept, palms down.

    Step 2 of 5

    Raise the weights out to the sides to shoulder height.

  3. She moves both dumbbells forward at shoulder height, arms extended, so the bells come together in front of her shoulders.

    Step 3 of 5

    Move the weights out in front at the top, arms extended.

  4. She lowers both dumbbells through the front in a controlled motion back toward the start, elbows keeping their slight bend.

    Step 4 of 5

    Lower the weights through the front under control.

  5. She stands tall, a dumbbell in each hand hanging at her sides, elbows kept at a slight fixed bend.

    Step 5 of 5

    Stand holding the dumbbells at the sides with a slight elbow bend.

Safety Information

Raise the dumbbells to shoulder height, move them in front at the top with arms extended and lower under control, alternating the raise plane each rep. Keep a fixed subtle elbow bend and brace the core against rocking. Avoid swinging or using momentum. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.