Overhead Side-Step Front Raise
Lateral movement meets front raises! Strengthen your shoulders & core with this full-body exercise.
The Overhead Side-Step Front Raise is a compound exercise that mainly works the chest and shoulders, with help from the back and traps. You'll need: dumbbells.
Required Equipment
Overhead Side-Step Front Raise Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Overhead Side-Step Front Raise Variations and Alternatives
How to do the Overhead Side-Step Front Raise
Begin by standing upright with your feet together, holding a dumbbell in each hand in front of your thighs with your palms facing your body.
Keeping your core engaged and back straight, take a lateral step to the side with your right foot.
As you take the lateral step, simultaneously raise the dumbbells in front of you with straight arms until they are directly overhead.
Ensure a controlled movement throughout the lift, keeping the pace slow to moderate.
Return the dumbbells to the starting position in front of your thighs as you step back to the center with your right foot.
Repeat the exercise with a step to the side using your left foot, raising the dumbbells overhead in unison.
Alternate sides for each repetition to complete one set.
Perform the prescribed number of sets, ensuring you maintain proper form to prevent injury.
Note: Always choose a weight that allows you to perform the exercise through the full range of motion with proper form. If you are new to the exercise, start with a lighter weight to master the technique before progressing to heavier weights.
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Overhead Side-Step Front Raise FAQs
What muscles does the Overhead Side-Step Front Raise work?
The Overhead Side-Step Front Raise mainly works the chest and shoulders, with help from the back and traps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Overhead Side-Step Front Raise?
Dumbbells.
Is the Overhead Side-Step Front Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Overhead Side-Step Front Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Overhead Side-Step Front Raise variations and alternatives?
Similar exercises include the In-Place Arm Step Raise, Overhead Back-Kick Press, Diagonal Front Scoop Raise and Dumbbell Overhead March-In-Place Press.
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