Equipment

Weight Plate Exercises

Browse 232 exercises you can do with weight plate. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 5 of 5 · 232 total

Weighted Lying Neck Flexion With Head Harness
Intermediate · abs and obliques
- Neck
- Shoulders
- Waist
Weighted Lying Side Lifting Head With Head Harness
Intermediate · neck and trapezius
- Neck
- Shoulders
Weighted Lying Svend Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Weighted One Leg Hip Thrust
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
- Waist
Weighted Plate Bent Over Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Weighted Plate Cossack Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Weighted Plate Crunch Hands Overhead
Intermediate · abs and obliques
- Waist
Weighted Plate Deadlift Rear Lunge With Overhead
Advanced · erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Waist
Weighted Plate Decline Chest Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Weighted Plate Incline Triceps Extension
Intermediate · triceps
- Chest
- Upper arms
Weighted Plate Lying Bench Side Oblique Crunch
Intermediate · abs and obliques
- Waist
Weighted Plate Lying Crunch
Beginner · abs and obliques
- Waist
Weighted Plate Lying Side Oblique Crunch
Intermediate · abs and obliques
- Waist
Weighted Plate Overhead Forward Lunge
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Weighted Plate Pullover
Intermediate · lats
- Back
- Chest
- Shoulders
Weighted Plate Pullover On Stability Ball
Intermediate · lats and pectorals
- Back
- Chest
- Shoulders
Weighted Plate Push Up
Intermediate · pectorals
- Chest
- Shoulders
- Waist
Weighted Plate Seated Neutral Grip Wrist Curl
Intermediate · forearms
- Lower arms
- Upper arms
Weighted Plate Side Twist From Squat
Intermediate · abs, deltoids, glutes, obliques, pectorals, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Weighted Plate Side Up Squat
Intermediate · glutes, hamstrings, and quadriceps
- Upper legs
Weighted Plate Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Weighted Plate Standing Front Raise Drive
Intermediate · deltoids
- Shoulders
- Upper arms
Weighted Plate Standing Hands Torsion
Intermediate · forearms
- Shoulders
- Upper arms
- Waist
Weighted Plate Standing Overhead Press
Intermediate · deltoids
- Shoulders
- Upper arms
- Waist
Weighted Plates Bulgarian Split Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Weighted Plates Bulgarian Split Squat With The Ring
Advanced · adductors, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Weighted Push-Up With Vest
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Weighted Russian Twist
Intermediate · abs and obliques
- Waist
Weighted Russian Twist Legs Up
Intermediate · abs and obliques
- Waist
Weighted Seated Neck Extension With Head Harness
Intermediate · trapezius
- Back
- Neck
Weighted Seated Plate Driver
Intermediate · deltoids
- Back
- Shoulders
- Upper arms
Weighted Seated Single Leg Knee Extension
Beginner · quadriceps
- Lower legs
- Upper legs
- Waist
Weighted Single Leg Lift
Intermediate · hip flexors and quadriceps
- Lower legs
Weighted Standing Neck Extension With Head Harness
Advanced · erector spinae
- Back
- Shoulders
- Waist
Weighted Stretch Lunge
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Weighted Svend Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Weighted Three Bench Dips
Intermediate · triceps
- Shoulders
- Upper arms
- Waist
Weighted Tricep Dips
Intermediate · triceps
- Upper arms
- Waist
Wrist Roller
Beginner · forearms
- Arms
Zercher Carry
Intermediate · adductors, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
- Waist

← Browse the full exercise library

Weighted Lying Neck Flexion With Head Harness

Weighted Lying Side Lifting Head With Head Harness

Weighted Lying Svend Press

Weighted One Leg Hip Thrust

Weighted Plate Bent Over Row

Weighted Plate Cossack Squat

Weighted Plate Crunch Hands Overhead

Weighted Plate Deadlift Rear Lunge With Overhead

Weighted Plate Decline Chest Press

Weighted Plate Incline Triceps Extension

Weighted Plate Lying Bench Side Oblique Crunch

Weighted Plate Lying Crunch

Weighted Plate Lying Side Oblique Crunch

Weighted Plate Overhead Forward Lunge

Weighted Plate Pullover

Weighted Plate Pullover On Stability Ball

Weighted Plate Push Up

Weighted Plate Seated Neutral Grip Wrist Curl

Weighted Plate Side Twist From Squat

Weighted Plate Side Up Squat

Weighted Plate Squat

Weighted Plate Standing Front Raise Drive

Weighted Plate Standing Hands Torsion

Weighted Plate Standing Overhead Press

Weighted Plates Bulgarian Split Squat

Weighted Plates Bulgarian Split Squat With The Ring

Weighted Push-Up With Vest

Weighted Russian Twist

Weighted Russian Twist Legs Up

Weighted Seated Neck Extension With Head Harness

Weighted Seated Plate Driver

Weighted Seated Single Leg Knee Extension

Weighted Single Leg Lift

Weighted Standing Neck Extension With Head Harness

Weighted Stretch Lunge

Weighted Svend Bench Press

Weighted Three Bench Dips

Weighted Tricep Dips

Wrist Roller

Zercher Carry

Weighted Lying Neck Flexion With Head Harness

Weighted Lying Side Lifting Head With Head Harness

Weighted Lying Svend Press

Weighted One Leg Hip Thrust

Weighted Plate Bent Over Row

Weighted Plate Cossack Squat

Weighted Plate Crunch Hands Overhead

Weighted Plate Deadlift Rear Lunge With Overhead

Weighted Plate Decline Chest Press

Weighted Plate Incline Triceps Extension

Weighted Plate Lying Bench Side Oblique Crunch

Weighted Plate Lying Crunch

Weighted Plate Lying Side Oblique Crunch

Weighted Plate Overhead Forward Lunge

Weighted Plate Pullover

Weighted Plate Pullover On Stability Ball

Weighted Plate Push Up

Weighted Plate Seated Neutral Grip Wrist Curl

Weighted Plate Side Twist From Squat

Weighted Plate Side Up Squat

Weighted Plate Squat

Weighted Plate Standing Front Raise Drive

Weighted Plate Standing Hands Torsion

Weighted Plate Standing Overhead Press

Weighted Plates Bulgarian Split Squat

Weighted Plates Bulgarian Split Squat With The Ring

Weighted Push-Up With Vest

Weighted Russian Twist

Weighted Russian Twist Legs Up

Weighted Seated Neck Extension With Head Harness

Weighted Seated Plate Driver

Weighted Seated Single Leg Knee Extension

Weighted Single Leg Lift

Weighted Standing Neck Extension With Head Harness

Weighted Stretch Lunge

Weighted Svend Bench Press

Weighted Three Bench Dips

Weighted Tricep Dips

Wrist Roller

Zercher Carry