Front Pronated Lateral Raises

The target shoulder muscle for the front pronated lateral raise, or the supraspinatus, is the most commonly injured muscle of the four main rotator cuff muscles. Take extra caution when selected a weight, and ensure you don’t put yourself in harm's way by trading proper form for additional reps or sets.

  1. Perform for Your Goals

    • Your goals decide the number of reps and sets you perform. Choose a weight that is heavy enough to fatigue your shoulders by your last rep. If you’re aiming to improve the strength in your shoulders, shoot for four to eight reps and do two to six sets. Rest for 120 to 300 seconds between sets. If your goal is muscular endurance, perform two to three sets of 12 to 16 reps, resting for 30 seconds. Do two to three sets of eight to 15 reps if you’re more interested in general fitness, resting for 30 to 90 seconds.

    How to Do

    • The dumbbell version of this exercise targets the supraspinatus muscle, but it also works on the deltoids, trapezius and the serratus anterior. Standing with your feet hip-width apart, hold a dumbbell in each hand with the weight in front of your thighs. Turn your hands so that your pinky finger is facing upward. Keep your arms extended and raise the weight in front of your body and slightly to the side until it is a little higher than shoulder height. Lower the weight to the starting position and repeat for your target reps.

    Alternate Version

    • Though the standing version utilizes your core and legs for balance, the desired effect in the shoulder can still be achieved while sitting down. Sit on a weight bench and hold a dumbbell in each hand. Let your arms hang at your sides with your palms facing away from your body -- pinky finger up. Keep your arms extended and raise the weight slightly to the side and in front of your body. Lower the weight and repeat.

    Tips and Considerations

    • The seated and standing version of this exercise can also be performed with one arm or with cables. If you have to swing your arms or wrench your back to complete a rep, lower the weight. You should do each rep in a slow and controlled manner, but taking longer than 90 seconds to complete a set will hinder the desired muscular effects.