Weighted Plate Standing Front Raise Drive

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees.
2. Grip a weight plate at the 3 o'clock and 9 o'clock positions with your palms facing each other.
3. Hold the plate at waist height with your arms extended and a slight bend in the elbows.
4. Engage your core and pull your shoulder blades down and back.

How to do it

1. Exhale as you raise the plate in a controlled arc until it is level with your eyes.
2. At the top of the movement, rotate the plate like a steering wheel by moving one hand to the 12 o'clock position and the other to 6 o'clock.
3. Reverse the rotation to return the plate to a level position, then inhale as you slowly lower it back to your thighs.
4. Maintain a controlled 2-1-2 tempo: 2 seconds to raise, 1 second to rotate, and 2 seconds to lower.

Form checklist

• Keep your torso upright and avoid leaning back as you raise the weight.
• Ensure the rotation comes from the shoulders and wrists, not by twisting your hips.
• Keep your neck neutral and avoid shrugging your shoulders toward your ears.
• Maintain a slight, fixed bend in the elbows to protect the joints.

Pro tips

• Focus on 'pushing' the plate away from your body during the raise to maximize tension on the anterior deltoids.
• Squeeze your glutes throughout the set to create a rigid pillar, preventing any momentum from the lower body.

Make it harder

• Perform a double rotation (left-right-left-right) at the top of every rep to increase time under tension.
• Slow the eccentric (lowering) phase to 4 seconds to further break down muscle fibers.

Frequently asked

What muscles does the weighted plate standing front raise drive work?

The weighted plate standing front raise drive primarily targets the deltoids, and also works the serratus anterior as secondary muscles.

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

The weighted plate standing front raise drive uses weight plate.

Is the weighted plate standing front raise drive good for beginners?

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

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