Weighted Plate LU Raise

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in your knees.
2. Hold a light weight plate in each hand at your sides with a neutral grip (palms facing your body).
3. Engage your core and pull your shoulder blades slightly back and down to create a stable base.

How to do it

1. Exhale as you raise the plates out to your sides in a wide arc, keeping your arms nearly straight with a soft elbow bend.
2. Continue the movement past shoulder height, allowing your shoulder blades to rotate upward until the plates meet directly overhead.
3. Inhale as you slowly lower the plates back to the starting position using a controlled 3-second tempo.
4. Maintain a consistent arc throughout the movement, avoiding any swinging or use of momentum.

Form checklist

• Keep your core braced to prevent your lower back from arching as the weights go overhead.
• Ensure the plates travel in a wide lateral plane rather than drifting to the front.
• Control the eccentric (lowering) phase completely; do not let the weights drop.
• Keep your neck relaxed and avoid excessively shrugging your shoulders toward your ears until the very top of the movement.

Pro tips

• Focus on 'reaching' for the walls to the side to maximize lateral deltoid recruitment throughout the arc.
• Think about rotating your pinkies slightly upward as you pass shoulder height to better engage the posterior deltoids and traps.

Make it harder

• Add a 2-second pause at the top of the movement and another 2-second pause at shoulder height during the descent.
• Perform the exercise seated on a bench to eliminate any potential leg drive or body sway.

Frequently asked

What muscles does the weighted plate lu raise work?

The weighted plate lu raise primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the weighted plate lu raise?

The weighted plate lu raise uses dumbbell.

Is the weighted plate lu raise good for beginners?

The weighted plate lu 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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