Dumbbell Shoulder Press to Lateral Raise
Targets the medial delts, front delts with a controlled press pattern; builds strength, control and mind-muscle connection.
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: Medial delts, Front delts. Secondary: Triceps, Upper traps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold a dumbbell in each hand at shoulder height.
- Press the dumbbells overhead.
- Lower them out to the sides into a lateral raise position.
- Lower to the start and repeat.
Equipment
- Dumbbell
Coaching tips
Benefits
Targets the medial delts, front delts with a controlled press pattern; builds strength, control and mind-muscle connection.
Common mistakes
Flaring the elbows or shrugging the shoulders toward the ears.
Make it harder
Increase the weight or slow the tempo.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.