Weighted Front Raise
How to do it
Starting position
- Stand tall with your feet hip-width apart.
- Grip both sides of the plate firmly with both hands.
- Lower your arms naturally in front of your thighs.
- Brace your abs and keep your upper body firmly locked.
Movement
- Look straight ahead and slightly bend your elbows.
- Smoothly raise the plate to eye level.
- Slowly return to the starting position while feeling the tension in your shoulders.
Breathing
Exhale as you raise the plate and inhale as you lower it.
Cautions
- Using momentum strains your shoulder joints, so do not swing your body.
- If the weight is too heavy, your wrists can bend, so choose an appropriate plate.
Exercise info
| Primary muscles |  Front delts |
|---|---|
| Secondary muscles | Chest · Traps |
| Equipment |  Weight plate |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 23.1 kg.
With the weight plate, it moves up to the next weight you have. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Weighted Plate Front Rotation RaiseHarderCable Standing Y Raises (with Rope Attachment)HarderBarbell Front RaiseSimilar exerciseBand Front RaiseSimilar exerciseCable Front RaiseSimilar exerciseCable One Arm Front RaiseSame muscle · different equipmentDiagonal Front Scoop RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.