Weighted Front Raise

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees to create a stable base.
2. Grip the weight plate by its sides at the 3 o'clock and 9 o'clock positions.
3. Hold the plate at arm's length in front of your thighs with your shoulders pulled back and down.

How to do it

1. Exhale as you raise the plate in a controlled arc until it reaches eye level, keeping a slight bend in your elbows.
2. Pause for a fraction of a second at the top of the movement to emphasize peak contraction in the deltoids.
3. Inhale as you slowly lower the plate back to the starting position using a 3-second eccentric tempo.
4. Maintain a perfectly still torso, avoiding any rocking or leaning back to generate momentum.

Form checklist

• Keep your core braced to prevent your lower back from arching.
• Avoid shrugging your shoulders toward your ears during the lift.
• Ensure your wrists remain neutral and do not bend under the weight.
• Stop the plate just before it touches your thighs at the bottom to maintain constant tension.

Pro tips

• Squeeze the plate inward with your hands as you lift to significantly increase upper pectoral and serratus activation.
• Focus on 'pushing' the plate away from your body rather than just lifting it up to better isolate the front delts.

Make it harder

• Incorporate a 'steering wheel' rotation at the top of the movement, turning the plate 90 degrees in each direction before lowering.
• Perform the exercise with your back pressed against a wall to completely eliminate the ability to use momentum.

Frequently asked

What muscles does the weighted front raise work?

The weighted front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the weighted front raise?

The weighted front raise uses weight plate.

Is the weighted front raise good for beginners?

The weighted front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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