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Shoulders · Intermediate

Dumbbell L-Raise

Alternating paired front and lateral dumbbell raises that train the anterior and middle deltoids while the trunk stays still.

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Dumbbell L-Raise demonstration

Exercise overview

Training details

ShouldersCore

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with a light dumbbell in each hand, arms by your sides, elbows softly bent, and trunk braced.
  2. 02Raise one arm straight forward while simultaneously raising the opposite arm directly out to the side.
  3. 03Stop when both dumbbells reach shoulder height, forming perpendicular arms like an L when viewed from above.
  4. 04Lower both dumbbells under control without leaning or shrugging.
  5. 05Repeat with the arm paths reversed so each shoulder alternates between the front and lateral raise.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Front RaiseRelated variationDumbbell Lateral RaiseRelated variationDumbbell Front Raise Using TowelRelated variationDumbbell Overhead Front RaiseRelated variationDumbbell Underhand Front RaiseRelated variationCrucifix Hold

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteStanding Dumbbell Shoulder PressComparable substituteBand Lateral RaiseComparable substituteBattle Rope Side RaiseComparable substituteSingle Arm Cable Lateral RaiseComparable substituteBarbell Front Raise Overhead

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