{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Front Raise",
      "kind": "common"
    },
    {
      "text": "DB Front Raise",
      "kind": "abbreviation"
    },
    {
      "text": "Dumbbell Anterior Deltoid Raise",
      "kind": "common"
    },
    {
      "text": "dumbbell front raises",
      "kind": "common"
    },
    {
      "text": "DB Front Raises",
      "kind": "common"
    },
    {
      "text": "Front Raises",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-shoulder-raise"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "256"
  },
  "id": "oec:dumbbell-front-raise",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and knees unlocked.",
      "Hold a dumbbell in each hand resting against the front of your thighs with a pronated grip (palms facing your body).",
      "Engage your core, pull your shoulders back slightly, and maintain a soft, fixed bend in your elbows."
    ],
    "steps": [
      "Raise the dumbbells straight out in front of your body in the sagittal plane until your arms are parallel to the floor.",
      "Pause momentarily at shoulder height while maintaining control and keeping your torso upright.",
      "Lower the dumbbells smoothly back down to the starting position along the same path."
    ],
    "breathing": "Exhale as you raise the dumbbells up to shoulder level, and inhale as you lower them with control.",
    "cues": [
      "Lead with your knuckles.",
      "Lock your torso in place.",
      "Do not swing the hips."
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso and using hip momentum to heave the dumbbells upward.",
        "correction": "Reduce the load and keep the glutes and abdominals braced to isolate the shoulders."
      },
      {
        "fault": "Hyperextending the lower back at the top of the lift.",
        "correction": "Maintain a neutral spine and stop raising the dumbbells once they reach eye or shoulder height."
      },
      {
        "fault": "Excessively bending and extending the elbows during the movement.",
        "correction": "Keep a static, slight bend in the elbows throughout the entire repetition."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid raising the weights significantly above shoulder level if you experience anterior shoulder impingement or pain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Front Raise",
  "previous_ids": [
    "oec:front-raises"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Front Raises",
        "url": "https://wger.de/en/exercise/256/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "Manu, wikipedia"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:cable-front-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:plate-front-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:band-front-raise"
    },
    {
      "type": "part-of",
      "target": "oec:dumbbell-lateral-and-front-raise"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "An isolation exercise that targets the anterior deltoids by raising dumbbells forward to shoulder level."
}