How to do the Side Laterals to Front Raise

Steps

1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
4. Lower the weights with a controlled motion.
5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
6. Lower the weights to the starting position.

Tracking it in OneRep

Add the side laterals to front raise to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.