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Dumbbell Serve the Platter
An isolation exercise using light dumbbells to target anterior deltoids and biceps through a controlled forward and upward push, building shoulder stability and arm endurance.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Biceps
Secondary Muscles
Traps, Forearms
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts
Biceps
8/10Long Head, Short Head
Traps
4/10Mid Traps, Lower Traps
Forearms
3/10Flexors
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, holding light dumbbells with underhand grip, elbows bent 90 degrees so forearms are parallel to floor near waist.
- Brace your core for stability.
- Push dumbbells forward and slightly upward to shoulder height.
- Contract front shoulders and biceps at the top.
- Keep shoulders down and back.
- Slowly reverse motion to starting position.
Coaching Tips
Form Cues
- Shoulders down and back
- Lead with elbows
- Core tight
- Controlled push
- No momentum
Breathing
Inhale as you return to start; exhale during the push.
Tempo
2-1-2
Range of Motion
From elbows bent 90 degrees at waist level to arms extended forward at shoulder height without locking elbows.
Safety
Safety Notes
- Use only light weights
- Stop if shoulder or elbow pain occurs
- Maintain neutral spine
- Avoid if recent shoulder injury
Spotting
Not required; self-spot with lighter weights if needed.
Common Mistakes
- Shrugging shoulders
- Swinging weights
- Excessive arm extension
- Leaning torso forward
- Poor grip
When to Avoid
- Shoulder impingement
- Elbow tendonitis
Flexibility Needed
- Shoulder flexion to 90 degrees
Build Up First
- Basic dumbbell grip strength
Also known as
Dumbbell Serving Tray, Serve the Tray with Dumbbells, Platter Shoulder Raise
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