Smart Workout Diary

Weight Plate Front Raise

The weight plate front raise is a standing shoulder isolation exercise in which a weight plate is lifted in front of the body. It primarily targets the front deltoids, with the upper chest and core helping to support the movement. It can help build anterior shoulder strength and control.

Demonstration

Weight Plate Front Raise — demonstration 1
Weight Plate Front Raise — demonstration 2

Instructions

  1. Stand tall with feet about hip-width apart and hold a weight plate with both hands at thigh level.
  2. Brace your core, keep a slight bend in the knees, and set your shoulders down away from your ears.
  3. Keeping the elbows softly bent, raise the plate forward in a controlled arc until it reaches about shoulder height.
  4. Pause briefly without leaning back, then lower the plate slowly to the starting position and repeat.
Muscle Group
Front Delts
Type
Strength
Mechanics
Isolation
Equipment
Weight Plate
Difficulty
Beginner

Technique tips

  1. Use a manageable load: swinging or leaning back means the plate is too heavy.
  2. Keep your ribs down and core braced to avoid arching the lower back.
  3. Control the descent; do not let the plate drop or use momentum.
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