Front Plate or Dumbbell Raise

Default prescription & biomechanics

Primary muscles

Anterior Deltoid

Secondary muscles

Upper Chest, Core

Equipment

Dumbbell

Movement pattern

Isolation (Push force)

Difficulty

Beginner

Working rep range

12-15 reps per set

Between-set interval

60 seconds rest

Intensity & MET

Moderate (3.8 MET)

Step-by-step coaching cues

1. Position your body securely with strict alignment to isolate the anterior_deltoid.
2. Initiate the movement by contracting the target muscle, keeping all secondary joints stationary.
3. Hold peak contraction for 1 to 2 seconds with maximal mind-muscle tension.
4. Lower under strict 3-second eccentric control through a full, pain-free range of motion.

Joint & safety considerations

Filtered for Shoulder Impingement sensitivity. When you flag shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Barbell Front Raise	Barbell swap	Barbell
Cable Front Raise	Cable swap	Cable
Cable One Arm Front Raise	Cable swap	Cable
Resistance Band Shoulder Pass-Through	Bands swap	Bands
Dumbbell Lateral to Front Raise	Same movement pattern	Dumbbell
Dumbbell One Arm Front Raise	Same movement pattern	Dumbbell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.