Dumbbell Front Raise

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Deltoids
Secondary Muscles	Deltoids, Trapezius
Stabilizer Muscles	Abdominal External Oblique, Trapezius
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Deltoids

Secondary Muscles

Deltoids, Trapezius

Stabilizer Muscles

Abdominal External Oblique, Trapezius

Grip Muscles

Forearm Flexors

Dumbbell Front Raise Average Weight [1RM]

Level
Beg.	3 kg (7 lb)	2 kg (4 lb)
Nov.	9 kg (19 lb)	5 kg (11 lb)
Int.	18 kg (39 lb)	10 kg (23 lb)
Adv.	30 kg (66 lb)	17 kg (38 lb)
Pro	44 kg (98 lb)	26 kg (56 lb)

Level

Beg.

3 kg
(7 lb)

2 kg
(4 lb)

Nov.

9 kg
(19 lb)

5 kg
(11 lb)

Int.

18 kg
(39 lb)

10 kg
(23 lb)

Adv.

30 kg
(66 lb)

17 kg
(38 lb)

Pro

44 kg
(98 lb)

26 kg
(56 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Dumbbell Front Raise Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	10	25	46	72
120	3	12	28	50	77
130	4	14	30	53	81
140	5	15	32	56	85
150	6	17	35	59	88
160	6	18	37	62	92
170	7	20	39	64	95
180	8	21	41	67	98
190	9	23	43	70	101
200	10	24	45	72	104
210	11	25	47	74	107
220	12	27	48	77	110
230	13	28	50	79	112
240	14	29	52	81	115
250	14	30	54	83	117
260	15	32	55	85	120
270	16	33	57	87	122
280	17	34	58	89	124
290	18	35	60	91	127
300	19	36	61	93	129
310	19	38	63	95	131

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	16	33	56	83
20	7	19	38	64	95
25	7	19	39	66	98
30	7	19	39	66	98
35	7	19	39	66	98
40	7	19	39	66	98
45	7	18	37	62	92
50	6	17	35	58	87
55	6	16	32	54	80
60	5	15	29	49	73
65	5	13	27	45	66
70	4	12	24	40	59
75	4	11	21	36	53
80	3	9	19	32	48
85	3	8	17	29	43
90	3	8	15	26	38

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	2	8	18	31	47
100	3	9	19	33	49
110	3	9	20	34	51
120	4	10	21	35	53
130	4	11	22	37	54
140	4	12	23	38	56
150	5	12	24	39	57
160	5	13	25	40	59
170	5	13	25	41	60
180	6	14	26	42	61
190	6	14	27	43	62
200	7	15	28	44	63
210	7	15	28	45	64
220	7	16	29	46	65
230	8	16	30	46	66
240	8	17	30	47	67
250	8	17	31	48	68
260	8	18	31	49	69

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	10	19	32	48
20	4	11	22	37	55
25	4	11	23	38	56
30	4	11	23	38	56
35	4	11	23	38	56
40	4	11	23	38	56
45	4	11	22	36	53
50	4	10	20	34	50
55	3	9	19	31	46
60	3	9	17	29	42
65	3	8	15	26	38
70	3	7	14	23	34
75	2	6	12	21	31
80	2	6	11	19	27
85	2	5	10	17	25
90	2	4	9	15	22

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Dumbbell Front Raise Average Weight [1RM]

Dumbbell Front Raise Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	10	25	46	72
120	3	12	28	50	77
130	4	14	30	53	81
140	5	15	32	56	85
150	6	17	35	59	88
160	6	18	37	62	92
170	7	20	39	64	95
180	8	21	41	67	98
190	9	23	43	70	101
200	10	24	45	72	104
210	11	25	47	74	107
220	12	27	48	77	110
230	13	28	50	79	112
240	14	29	52	81	115
250	14	30	54	83	117
260	15	32	55	85	120
270	16	33	57	87	122
280	17	34	58	89	124
290	18	35	60	91	127
300	19	36	61	93	129
310	19	38	63	95	131

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	16	33	56	83
20	7	19	38	64	95
25	7	19	39	66	98
30	7	19	39	66	98
35	7	19	39	66	98
40	7	19	39	66	98
45	7	18	37	62	92
50	6	17	35	58	87
55	6	16	32	54	80
60	5	15	29	49	73
65	5	13	27	45	66
70	4	12	24	40	59
75	4	11	21	36	53
80	3	9	19	32	48
85	3	8	17	29	43
90	3	8	15	26	38

BW	Beg.	Nov.	Int.	Adv.	Pro
90	2	8	18	31	47
100	3	9	19	33	49
110	3	9	20	34	51
120	4	10	21	35	53
130	4	11	22	37	54
140	4	12	23	38	56
150	5	12	24	39	57
160	5	13	25	40	59
170	5	13	25	41	60
180	6	14	26	42	61
190	6	14	27	43	62
200	7	15	28	44	63
210	7	15	28	45	64
220	7	16	29	46	65
230	8	16	30	46	66
240	8	17	30	47	67
250	8	17	31	48	68
260	8	18	31	49	69

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	10	19	32	48
20	4	11	22	37	55
25	4	11	23	38	56
30	4	11	23	38	56
35	4	11	23	38	56
40	4	11	23	38	56
45	4	11	22	36	53
50	4	10	20	34	50
55	3	9	19	31	46
60	3	9	17	29	42
65	3	8	15	26	38
70	3	7	14	23	34
75	2	6	12	21	31
80	2	6	11	19	27
85	2	5	10	17	25
90	2	4	9	15	22

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	10	25	46	72
120	3	12	28	50	77
130	4	14	30	53	81
140	5	15	32	56	85
150	6	17	35	59	88
160	6	18	37	62	92
170	7	20	39	64	95
180	8	21	41	67	98
190	9	23	43	70	101
200	10	24	45	72	104
210	11	25	47	74	107
220	12	27	48	77	110
230	13	28	50	79	112
240	14	29	52	81	115
250	14	30	54	83	117
260	15	32	55	85	120
270	16	33	57	87	122
280	17	34	58	89	124
290	18	35	60	91	127
300	19	36	61	93	129
310	19	38	63	95	131

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	16	33	56	83
20	7	19	38	64	95
25	7	19	39	66	98
30	7	19	39	66	98
35	7	19	39	66	98
40	7	19	39	66	98
45	7	18	37	62	92
50	6	17	35	58	87
55	6	16	32	54	80
60	5	15	29	49	73
65	5	13	27	45	66
70	4	12	24	40	59
75	4	11	21	36	53
80	3	9	19	32	48
85	3	8	17	29	43
90	3	8	15	26	38

BW	Beg.	Nov.	Int.	Adv.	Pro
90	2	8	18	31	47
100	3	9	19	33	49
110	3	9	20	34	51
120	4	10	21	35	53
130	4	11	22	37	54
140	4	12	23	38	56
150	5	12	24	39	57
160	5	13	25	40	59
170	5	13	25	41	60
180	6	14	26	42	61
190	6	14	27	43	62
200	7	15	28	44	63
210	7	15	28	45	64
220	7	16	29	46	65
230	8	16	30	46	66
240	8	17	30	47	67
250	8	17	31	48	68
260	8	18	31	49	69

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	10	19	32	48
20	4	11	22	37	55
25	4	11	23	38	56
30	4	11	23	38	56
35	4	11	23	38	56
40	4	11	23	38	56
45	4	11	22	36	53
50	4	10	20	34	50
55	3	9	19	31	46
60	3	9	17	29	42
65	3	8	15	26	38
70	3	7	14	23	34
75	2	6	12	21	31
80	2	6	11	19	27
85	2	5	10	17	25
90	2	4	9	15	22

BW	Beg.	Nov.	Int.	Adv.	Pro
110	2	10	25	46	72
120	3	12	28	50	77
130	4	14	30	53	81
140	5	15	32	56	85
150	6	17	35	59	88
160	6	18	37	62	92
170	7	20	39	64	95
180	8	21	41	67	98
190	9	23	43	70	101
200	10	24	45	72	104
210	11	25	47	74	107
220	12	27	48	77	110
230	13	28	50	79	112
240	14	29	52	81	115
250	14	30	54	83	117
260	15	32	55	85	120
270	16	33	57	87	122
280	17	34	58	89	124
290	18	35	60	91	127
300	19	36	61	93	129
310	19	38	63	95	131

Age	Beg.	Nov.	Int.	Adv.	Pro
15	6	16	33	56	83
20	7	19	38	64	95
25	7	19	39	66	98
30	7	19	39	66	98
35	7	19	39	66	98
40	7	19	39	66	98
45	7	18	37	62	92
50	6	17	35	58	87
55	6	16	32	54	80
60	5	15	29	49	73
65	5	13	27	45	66
70	4	12	24	40	59
75	4	11	21	36	53
80	3	9	19	32	48
85	3	8	17	29	43
90	3	8	15	26	38

BW	Beg.	Nov.	Int.	Adv.	Pro
90	2	8	18	31	47
100	3	9	19	33	49
110	3	9	20	34	51
120	4	10	21	35	53
130	4	11	22	37	54
140	4	12	23	38	56
150	5	12	24	39	57
160	5	13	25	40	59
170	5	13	25	41	60
180	6	14	26	42	61
190	6	14	27	43	62
200	7	15	28	44	63
210	7	15	28	45	64
220	7	16	29	46	65
230	8	16	30	46	66
240	8	17	30	47	67
250	8	17	31	48	68
260	8	18	31	49	69

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	10	19	32	48
20	4	11	22	37	55
25	4	11	23	38	56
30	4	11	23	38	56
35	4	11	23	38	56
40	4	11	23	38	56
45	4	11	22	36	53
50	4	10	20	34	50
55	3	9	19	31	46
60	3	9	17	29	42
65	3	8	15	26	38
70	3	7	14	23	34
75	2	6	12	21	31
80	2	6	11	19	27
85	2	5	10	17	25
90	2	4	9	15	22