{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Shoulder Raise Side and Front DB",
      "kind": "common"
    },
    {
      "text": "Dumbbell Side and Front Raise",
      "kind": "common"
    },
    {
      "text": "Dumbbell Front and Lateral Raise",
      "kind": "common"
    },
    {
      "text": "Dumbbell Lateral to Front Raise",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-lateral",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "supraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "abduction",
          "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": [
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1443"
  },
  "id": "oec:dumbbell-lateral-and-front-raise",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart holding a dumbbell in each hand at your sides.",
      "Brace your core, maintain a slight bend in your elbows, and keep your chest lifted."
    ],
    "steps": [
      "Raise both dumbbells out to the sides in the frontal plane until your arms are parallel to the floor at shoulder level.",
      "Lower the dumbbells back down to your sides with control.",
      "Immediately raise both dumbbells straight forward in front of your torso until they reach shoulder height.",
      "Lower the dumbbells back down to your sides in a controlled tempo to complete one full repetition."
    ],
    "breathing": "Exhale as you raise the dumbbells on each phase, and inhale as you lower them with control.",
    "cues": [
      "Lead with the elbows on the side raise",
      "Control the eccentric phase",
      "Do not use body swing"
    ],
    "common_faults": [
      {
        "fault": "Using torso momentum or swinging the hips to heave the weights up.",
        "correction": "Use lighter weights and keep the torso strictly upright and braced."
      },
      {
        "fault": "Shrugging the shoulders excessively up toward the ears.",
        "correction": "Keep the shoulder blades depressed and focus on abduction and flexion at the shoulder joint."
      },
      {
        "fault": "Raising the weights significantly above shoulder level.",
        "correction": "Stop when your upper arms are horizontal to the floor to minimize impingement risk."
      }
    ],
    "safety": {
      "precautions": [
        "Select a lighter load than usual since two full shoulder raise variations are performed for each logged repetition."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Lateral and Front Raise",
  "previous_ids": [
    "oec:shoulder-raise-side-and-front-db"
  ],
  "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: Shoulder Raise Side and Front DB",
        "url": "https://wger.de/en/exercise/1443/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "M9"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-lateral-raise"
    },
    {
      "type": "variation-of",
      "target": "oec:dumbbell-front-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-lateral-to-front-raise"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dumbbell shoulder combination movement pairing a lateral raise and a front raise into a single repetition to work the middle and anterior deltoids."
}