Smart Workout Diary

Weight Plate High Front Raise

The weight plate high front raise is a standing shoulder exercise in which a weight plate is lifted with both hands from in front of the thighs to overhead. It primarily trains the front deltoids while the upper chest, upper back, and core help control the movement. It can support shoulder strength, muscular endurance, and overhead control.

Demonstration

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

Instructions

  1. Stand tall with your feet about hip-width apart and hold a weight plate with both hands at the front of your thighs.
  2. Brace your abdomen, keep your ribs down, and maintain a slight bend in your knees.
  3. Keeping your arms nearly straight, raise the plate forward and upward in a smooth arc until it is above your head.
  4. Keep your shoulders away from your ears and avoid leaning backward or swinging the plate.
  5. Lower the plate slowly along the same path to the front of your thighs, then repeat with control.
Muscle Group
Front Delts
Type
Strength
Mechanics
Isolation
Equipment
Weight Plate
Difficulty
Beginner

Technique tips

  1. Use a manageable load. If you must swing, lean back, or bend your elbows substantially, reduce the plate weight.
  2. Keep the torso stacked. Squeeze the glutes and brace the abdomen to avoid excessive lower-back arching.
  3. Control both directions. The lowering phase should be smooth rather than a drop from overhead.
  4. Stay pain-free. Use a comfortable range and stop if you feel sharp shoulder pain.
Exercise library