Dumbbell · SHOULDERS

Dumbbell front raises — Muscles Worked & RPE Load Guide

FR: Elevations frontales aux haltères · 2 kg per hand jumps + scapular freedom

Dumbbell front raises targets Shoulders as primary movers (1.0× set credit) alongside Chest (0.5× synergist credit). Extended end-range stretch with neutral wrist path.

Primary Movers (1.0×)
Shoulders
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Chest
Fractional 0.5 set stimulus
Equipment & Pattern
Dumbbell
External / Standard Load
CSV Import Aliases
6
Strong, Hevy, Capua & Jefit

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.

Muscle Group Mechanical Role Effort Share Weekly Optimal Band (MEV–MAV) Frequency & Research
Shoulders (Deltoids) Primary (1.0× set) 90% 8–22 sets/wk (MRV 26) 2–6x / week · Evidence
Chest (Pectoralis Major) Secondary (0.5× set) 10% 10–20 sets/wk (MRV 22) 2–4x / week · Evidence

Dumbbell front raises Worked Wathan RPE Prescription Table (kg)

Worked kg values computed for Dumbbell front raises using a worked 24.0 kg reference 1RM (per hand) rounded to 2 kg dumbbell increments. Mechanics: Independent unilateral stabilization; resistance curve: Extended end-range stretch with neutral wrist path.

Reps RPE 9.5 RPE 9 RPE 8.5 RPE 8 RPE 7
3 reps 0 kg (83%)0 kg (83%)0 kg (83%)0 kg (83%)0 kg (75%)
5 reps 0 kg (83%)0 kg (75%)0 kg (75%)0 kg (75%)0 kg (75%)
8 reps 0 kg (75%)0 kg (75%)0 kg (75%)0 kg (67%)0 kg (67%)
10 reps 0 kg (67%)0 kg (67%)0 kg (67%)0 kg (67%)0 kg (67%)
12 reps 0 kg (67%)0 kg (67%)0 kg (67%)0 kg (67%)0 kg (58%)

Strong, Hevy & French/English CSV Import Labels

STRUGGL automatically maps these exact workout-tracker strings to canonical Dumbbell front raises volume and e1RM records on zero-login Wrapped CSV upload.

Dumbbell front raises Elevations frontales aux haltères barbell front raise elevations frontales elevations frontales aux haltères front raise front raises plate front raise

Taken-Rack Substitutes & Biomechanical Swaps

Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.

Cable Front Raise (100% overlap) Compare Swap: Dumbbell front raises vs Cable Front Raise → Cable Lateral Raise (85% overlap) Dumbbell Lateral Raises (85% overlap)

Verified Peer-Reviewed Literature (PubMed & DOI)

Peer-Reviewed Paper Author & Journal External Reference
Dumbbell versus cable lateral raises for lateral deltoid hypertrophy: an experimental study. Larsen (2025) · Frontiers in physiology PubMed 40692697 ↗
Periodization Theory: Confronting an Inconvenient Truth. Kiely (2018) · Sports medicine (Auckland, N.Z.) PubMed 29189930 ↗
An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. Coratella (2020) · International journal of environmental research and public health PubMed 32824894 ↗

Compute Your Exact Dumbbell front raises 1RM & Weekly Muscle Volume

Plug a single set into our Wathan RPE calculator or import your Strong/Hevy CSV history to see if Shoulders sets fall between MEV and MRV.

Wathan 1RM & Plate Calculator → Audit Weekly Muscle Volume Upload Strong / Hevy CSV