I always do these exercises together - one because they work the same group of muscles, two because they are not my favourite exercise and like to get them out of the way!!
They are of course a fantastic exercise for anterior and medial delts, which sit on the front and sides of the shoulder (front raise) and the lateral deltoids, located on the side of the shoulder (side raise)
This exercise is usually performed with dumbells, the front raises can be performed with a bar if you wish.
Front raise:
Start with your weights by your thighs, engage your core to make sure you do not swing when you bring the weights up.
Bring the weights up in front of you to shoulder level, then lower in the same controlled movement.
Repeat for 12 reps and 4 sets - rest 30-45 seconds in between each set.
Side raise:
Start with the weights by your side, again engage your core to make sure your movement is stable.
Bring the weight up, lifting your arms out to the side, with a slight bend in the elbow to shoulder level, then lower.
Repeat for 12 reps and 4 sets - rest for 30-45 seconds in between each set.
If you want to mix up the exercise, alternate between front and side raises.
To really feel the burn, increase the weight each time and then finish on a drop set, decreasing the weight each set but have no rest inbetween!!
Looking for exercise tips, advice or have your questions answered?
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