Weighted Plate Standing Lateral Raise

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
2. Grip a weight plate in each hand by the center hole or the outer rim, depending on the plate style.
3. Hold the plates at your sides with your palms facing your body and a slight bend in your elbows.
4. Engage your core and pull your shoulder blades slightly back and down.

How to do it

1. Exhale and raise the plates out to your sides in a wide arc until your arms are parallel to the floor.
2. Maintain the slight bend in your elbows and ensure your hands stay in line with your shoulders.
3. Inhale as you slowly lower the plates back to the starting position using a controlled 3-second tempo.
4. Avoid letting the plates touch your thighs at the bottom to maintain constant tension on the deltoids.

Form checklist

• Keep your torso still; do not use momentum or rock your body to lift the weight.
• Lead the movement with your elbows to ensure the lateral deltoid is doing the work.
• Stop the movement at shoulder height to prevent excessive upper trapezius involvement.
• Keep your wrists neutral and firm throughout the entire range of motion.

Pro tips

• Think about pushing the plates 'out' toward the walls rather than 'up' to better isolate the medial delt fibers.
• Tilt the plates slightly forward at the top of the movement (as if pouring water from a pitcher) to maximize peak contraction.

Make it harder

• Add a 2-second isometric hold at the top of each rep when the arms are parallel to the floor.
• Perform '1.5 reps' by lifting to the top, lowering halfway, lifting back to the top, and then lowering all the way down.

Frequently asked

What muscles does the weighted plate standing lateral raise work?

The weighted plate standing lateral raise primarily targets the deltoids, and also works the rotator cuff and trapezius as secondary muscles.

What equipment do you need for the weighted plate standing lateral raise?

The weighted plate standing lateral raise uses dumbbell.

Is the weighted plate standing lateral raise good for beginners?

The weighted plate standing lateral 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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