Shoulders
Shoulder Raise Side and Front DB
A comprehensive isolation movement designed to build rounded deltoids and improve overhead stability using dumbbells.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet shoulder-width apart and a dumbbell in each hand, palms facing your thighs.
Exhale and lift the weights out to your sides until your arms are parallel to the floor, maintaining a slight bend in the elbows.
Inhale as you lower the weights back to the starting position with a slow and controlled motion.
Lift the dumbbells directly in front of you to shoulder height, keeping your palms facing downward.
Lower the weights back to your thighs to complete one full repetition of the combined movement.
Ensure your torso remains stationary throughout both lift phases to isolate the deltoid muscles.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the torso to lift the weights.
- Raising the hands significantly higher than shoulder level.
- Shrugging the shoulders toward the ears during the ascent.
- Bending the elbows excessively and turning the movement into a row.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.