About this exercise
A shoulder isolation exercise performed standing while holding weight plates in place of dumbbells. Raising the plates out to the sides directly targets the lateral deltoids and improves shoulder width and stability.
Weighted Plate Standing Lateral Raise
Step by step instructions, muscle activation and variants for the Weighted Plate Standing Lateral Raise.
EasySide shoulders
How to Perform
- Stand with feet shoulder-width apart holding a weight plate in each hand, arms at your sides
- Keep a slight bend in your elbows throughout the movement
- Raise both arms simultaneously out to the sides until they reach shoulder height, keeping the plates level
- Pause briefly at the top with your shoulders depressed and core engaged
- Slowly lower the plates back to the starting position under control
Muscle Activation
Primary
Side shoulders
Secondary
Front shouldersTrapezius
Common Mistakes
Common mistakes content is coming soon.
About the Weighted Plate Standing Lateral Raise
The Weighted Plate Standing Lateral Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
Ape Traverse
Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm
Arm Circle Step Back
Bodyweight · Easy
Front shouldersSide shouldersCoreRear shoulders
Arm Circles
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back
Arm circles stretch
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapezius