If you’re serious about building stronger, more defined shoulders, you’ve probably heard a lot about front raises and lateral raises. Both are go-to exercises at the gym, and you’ll see lifters doing them with all kinds of weights and setups. But here’s the big question: Which one should you focus on for shoulder growth?
Let’s walk through both of these moves, what they hit, how they work, and when you should do them. If you want round, capped shoulders that fill out a T-shirt or look sculpted in tank tops, stick with me. This breakdown is gonna help.
What Are Front Raises?
Front raises are all about lifting a weight straight in front of your body. Usually done with dumbbells, a barbell, or even a resistance band, they target your anterior deltoid—that’s the front part of your shoulder muscle.
Here’s how to do them:
- Stand tall with a dumbbell in each hand.
- Keep arms straight (slight bend in the elbows).
- Raise the weights in front of you until your arms are at shoulder height.
- Lower slowly.
That’s it. Super basic, right? But man, when you do them with control, they light your shoulders on fire.
Front raises help with strength and movement patterns you use in daily life. Think about lifting a box, reaching up to grab something off a shelf, or pushing open a heavy door.
What Are Lateral Raises?
Lateral raises, on the other hand, focus on lifting weights out to your sides. This exercise targets your middle delts, the side portion of the shoulder. That’s what gives your shoulders that wide, round look from the front.
Here’s the step-by-step:
- Stand with feet shoulder-width apart.
- Hold dumbbells at your sides with a neutral grip.
- With a slight bend in your elbows, lift the dumbbells out to the sides until they’re at shoulder height.
- Lower slowly.
These look easy, but don’t let that fool you. If you’re doing them right—no swinging, no shrugging—they’re tough. Real tough.
Which Muscle Groups Do They Target?
Here’s the key difference:
- Front Raises → Focus on anterior delts (front part of your shoulder)
- Lateral Raises → Focus on lateral delts (side of your shoulder)
Your shoulders are made up of three heads: front, side, and rear. So if you only do presses and ignore the sides or back, you’ll never get that 3D shape everyone wants.
Front raises bring the heat to the front, while lateral raises build that width. If you want that “cannonball” shoulder look, lateral raises are your friend. If you want stronger pressing strength and solid front shape, front raises are your move.
Which Builds Size Faster?
This is where things get spicy. If we’re talking pure shoulder aesthetics, lateral raises usually win for size and roundness. That’s because the side delts make your shoulders look wider and more pronounced.
But front raises? They’re important too—especially if your front delts are lagging or if you do a lot of chest presses and still don’t see much shoulder growth.
Fun fact: Most pushing exercises like bench press and overhead press already hit the front delts hard. That’s why some lifters don’t even do front raises—they get enough work already.
Meanwhile, lateral delts don’t get hit as much in compound lifts, so lateral raises become essential if you want full development.
Which One Feels Better?
This depends on your shoulder health. A lot of folks feel front raises put stress on the shoulder joint, especially if the weights are heavy or the form isn’t perfect.
Lateral raises, while tough, are usually easier on the joint—but they need more control and balance to avoid cheating with momentum.
Try both and see how your body reacts. If you feel pain in your shoulder joint doing front raises, drop the weight or try switching to a cable front raise for smoother motion.
When to Do Each Exercise
Here’s how I like to split them up:
- Push Day (Chest/Shoulders/Triceps) → Add front raises at the end for a burn.
- Shoulder Day → Start with compound lifts (like overhead press), then do lateral raises for isolation.
- Back/Rear Delt Day → Skip front raises. Your front delts already get plenty of love elsewhere.
And if you’re doing full-body or quick home workouts, alternate between the two week by week to cover all angles.
Dumbbell, Cable, or Machine?
Let’s be real—dumbbells are great because they’re easy to use and hit stabilizer muscles. But they’re not your only option.
- Cables: Constant tension, smoother feel. Great for both front and lateral raises.
- Machines: Good if you’re dealing with injury or just want to lock in better form.
- Bands: Perfect for home workouts or warm-ups. Not as intense, but still effective.
How Many Reps and Sets?
For both moves, stay in the 10–15 rep range. This isn’t a heavy max-out lift. It’s all about control, tension, and volume. I usually do:
- 3 sets of 12 reps for front raises
- 4 sets of 15 reps for lateral raises
If you’re doing drop sets or supersets, reduce the rest and focus on that pump.
Can You Do Both?
Absolutely. In fact, you should. Front and lateral raises work different angles of your shoulder, so including both gives you a complete look.
I like to superset them sometimes—10 front raises, then immediately 10 lateral raises with lighter weight. It burns like crazy, but wow… your delts will thank you later.
