{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Single-Arm Underhand Dumbbell Front Raise",
      "kind": "common"
    },
    {
      "text": "Dumbbell Upper Chest Raise",
      "kind": "common"
    },
    {
      "text": "Single-Arm Dumbbell Scoop Raise",
      "kind": "common"
    },
    {
      "text": "DB Upper Chest Variation",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "protraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-shoulder-raise",
      "isolation-chest-fly"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1496"
  },
  "id": "oec:single-arm-dumbbell-supinated-front-raise",
  "instructions": {
    "setup": [
      "Stand upright with your feet hip-width apart, holding a dumbbell in one hand at your side.",
      "Turn your wrist into a fully supinated (underhand) grip with your palm facing forward.",
      "Set a slight, fixed bend in your working elbow and brace your core."
    ],
    "steps": [
      "Raise the dumbbell upward and slightly inward toward chest and shoulder height, maintaining the supinated palm orientation.",
      "Pause briefly at the top to squeeze your upper chest and front deltoid.",
      "Lower the dumbbell smoothly along the same path back to your side.",
      "Complete the assigned repetitions before repeating on the opposite arm."
    ],
    "breathing": "Exhale as you lift the dumbbell upward and inhale as you lower it back down.",
    "cues": [
      "Lead with your palm.",
      "Scoop up and across.",
      "Keep the elbow angle locked."
    ],
    "common_faults": [
      {
        "fault": "Turning the movement into a biceps curl by flexing the elbow during the lift.",
        "correction": "Maintain a static, soft bend in the elbow throughout the entire repetition."
      },
      {
        "fault": "Swinging the torso backward to generate momentum.",
        "correction": "Keep your ribcage down and use a weight you can control strictly with your shoulder."
      }
    ],
    "safety": {
      "precautions": [
        "Stop the lift at shoulder height if you experience joint pinching in the front of the shoulder."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Single-Arm Dumbbell Supinated Front Raise",
  "previous_ids": [
    "oec:db-upper-chest-variation"
  ],
  "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: DB Upper Chest Variation",
        "url": "https://wger.de/en/exercise/1496/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "JohnPreston"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-front-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-front-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-front-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:band-front-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:plate-front-raise"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A unilateral isolation exercise performed with an underhand grip to emphasize the anterior deltoid and upper chest."
}