Description:
The Lever Plate Loaded Front Raise is an isolation exercise that lifts the weight straight out in front of the body to target the front of the shoulder. With the arm kept nearly straight, the anterior deltoid does the work with little help from other muscles.
Benefits:
- Isolates the anterior deltoid.
- Builds front shoulder size and definition.
- Supports pressing lockout strength.
- Trains both shoulders evenly.
- Easy to control with light weight.
Profile:
| Equipment: | Plate Loaded Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Plate Loaded |
| Level: | Beginner |
Muscles:
Primary Muscles
- Anterior Deltoid
Secondary Muscles
- Lateral Deltoid
- Serratus Anterior
Classification:
| Mechanics: | Isolated |
| Force: | Push |
| Utility: | Auxiliary |
Instructions:
- Sit or stand at the plate loaded front raise machine and grip the handles at thigh height.
- Start with the weight at the front of your thighs and your arm nearly straight with a slight bend in the elbow.
- Keeping the elbow angle fixed, raise the weight straight out in front of you to about shoulder height.
- Pause briefly at the top without swinging.
- Lower under control back to the start.
- Repeat for the desired reps.
Common Mistakes:
- Swinging the weight up with momentum.
- Raising well above shoulder height and shrugging.
- Using too much weight for strict form.
- Leaning back to heave the weight up.
Variations:
- Dumbbell Front Raise
- Plate Front Raise
- Cable Front Raise
- Barbell Overhead Shoulder Press
Safety Tips:
- Use a light weight you can control.
- Avoid swinging or using the lower back.
- Keep the torso still and braced.
- Stop if you feel shoulder pain.
Additional Information:
Front raises directly train the anterior deltoid, which already gets work from pressing, so use them as a strict accessory rather than a heavy lift.
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