How to do the Dumbbell Front & Side Raise Superset
Primary: Side Delts.
The DB Front & Side Raise Superset combines two popular shoulder exercises: the front raise and the side raise. This superset targets the shoulder muscles intensely by performing the two exercises back-to-back without rest. It is ideal for building both strength and endurance in the deltoids, providing a comprehensive shoulder workout. When performed correctly, this exercise helps improve shoulder definition and enhances overall upper body strength. Due to its intermediate intensity, it's suitable for those who have some experience with dumbbell exercises and want to challenge their shoulder muscles more effectively.
Step by step
- 1
Hold a pair of dumbbells at your sides with your palms facing your body.
- 2
Raise one dumbbell in front of you to shoulder height, keeping your arm straight.
- 3
Lower the dumbbell back to the starting position and immediately raise it to the side to shoulder height.
- 4
Lower it back down and repeat the sequence with the other arm.
- 5
Continue alternating arms for the desired number of repetitions.
Coaching cues
- Maintain a slight bend in your elbows to reduce strain on the joints.
- Keep your core engaged to stabilize your body and prevent swinging.
- Perform the movements in a controlled manner to maximize muscle engagement and reduce the risk of injury.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Front & Side Raise Superset alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Front & Side Raise Superset work?
Primary: Side Delts.
How many sets and reps of Dumbbell Front & Side Raise Superset should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Front & Side Raise Superset?
Same movement pattern, different equipment: Dumbbell Lateral Raise, Upright Row, Alternating Dumbbell Lateral Raise with Pause, Bent Over Side Raises, Dumbbell Seated Lateral Raises, Arm Circles.
Is the Dumbbell Front & Side Raise Superset good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.