Weighted Front Raise
Description
The weighted front raise is a front-delt isolation exercise where you hold a weight plate (or other weighted object like a sandbag or kettlebell) with both hands at your hips and lift it forward to shoulder height. The two-handed grip allows for slightly heavier loading than dumbbell front raises.
Muscle Group
Equipment Required
Weighted Front Raise Instructions
- Stand tall with feet hip-width apart. Hold a weight plate with both hands at your hips, gripping the sides of the plate.
- Brace your core. Pull your shoulders back and down.
- Lift the plate straight up in front of you with arms extended.
- Maintain a slight bend in your elbows throughout.
- Continue lifting until the plate reaches shoulder height.
- Pause briefly. Squeeze your front delts.
- Lower under control over two seconds back to your hips.
- Use moderate weight. Avoid swinging.
Weighted Front Raise Form & Visual
Weighted Front Raise Benefits
- Isolates the front deltoid
- Two-handed grip allows heavier loading
- Easy to set up at home
- Builds front delt size and strength
- No bench needed
- Useful warm-up for pressing
Weighted Front Raise Muscles Worked
- Anterior deltoid (primary)
- Lateral deltoid (slight)
- Upper trapezius
- Pectoralis major (clavicular head, slight)
- Forearms (grip)
Weighted Front Raise Variations & Alternatives
- Dumbbell Front Raise
- Cable Front Raise
- Band Front Raise
- Barbell Front Raise
- Single-Plate Hammer Grip Front Raise
