StrengthIn review

Dumbbell Front Raise

A bilateral dumbbell raise in front of the body to shoulder height.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Shoulder raise
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand tall or sit upright on a stable bench with a dumbbell in each hand.
Hold both dumbbells in front of the thighs with a soft elbow bend and the palms facing back.

Do the rep

Raise both dumbbells forward to shoulder height.
Lower them to the thighs under control without rocking the torso.

What counts as a rep

A rep counts when both dumbbells reach shoulder height in front and return to the thighs under control.

Breathing

Exhale as you lift; inhale as you lower.

Cues

Keep the ribs down.
Lift both arms together.
Lower slowly.

Common mistakes

Leaning back
What you seeThe torso tips back as the weights rise.
FixUse lighter dumbbells and keep the trunk still.
A still trunk keeps the load on the shoulder raise.

Stop the set if

Stop if you feel sharp pain.
Stop if the shoulder hurts or you must lean back to raise the weights.
End the set when you cannot meet the stated rep standard under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Front deltoids · moderate confidence

Assisting

Side deltoids · moderate confidence
Rotator cuff · moderate confidence
Trapezius · moderate confidence

Equipment

Dumbbell

Optional: Bench

Stand tall or sit upright on a stable bench with a dumbbell in each hand. Hold both dumbbells in front of the thighs with a soft elbow bend and the palms facing back.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 9, written from the blueprint CSV row and the owner rules approved 2026-10-12 in #340. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_dumbbell_lateral_raise. The copied timed-use state is disallowed; no review evidence is claimed for this draft.
Rule 1 gives home yes because every required picker item is a dumbbell or bench. The CSV says home false. Environment and programming location constraints include gym and home.
Dumbbell load uses kg with load-and-reps and the allowed metrics of ex_dumbbell_shoulder_press (rule 1).
Rule 2 gives this movement secondary_push + isolation_target.
Failure cost low: a failed rep lowers a light dumbbell, as ex_dumbbell_lateral_raise and the Wave 1 dumbbell curls. This is the approved exception to the general rule 3 dumbbell cost of moderate.
Home yes differs from ex_dumbbell_lateral_raise (home false). The Wave 1 record stays unchanged under the owner ruling.
Skill tier beginner: a new user can perform one clean rep in the first session, as the owner ruled (rule 3).
Two dumbbells move together and count as bilateral_rep, as ex_dumbbell_shoulder_press (rule 1).
Anatomy refines the CSV family hints for this movement: primary front-deltoids; secondary side-deltoids, rotator-cuff, traps. The assigned review tier must confirm these draft lists.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

Train it in Allena

Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.

Get the app