Weighted Front Raise

준비 자세

1. 01Hold a weight plate at the 3 and 9 o'clock positions with both hands.
2. 02Stand with feet hip width apart and a soft bend in the knees.
3. 03Let the plate rest against the front of the thighs with arms nearly straight.
4. 04Brace the trunk and set the shoulder blades down and back.

수행

1. 01Raise the plate forward with nearly straight arms until it reaches shoulder or eye height.
2. 02Pause briefly at the top without shrugging.
3. 03Lower under control back to the thighs over 2 to 3 seconds.
4. 04Repeat without swinging or leaning back.

체크포인트

• -Torso stays vertical; no backward lean at the top.
• -Elbows keep a fixed, slight bend through the whole rep.
• -Plate stops around shoulder to eye height, not overhead.
• -Traps stay relaxed; the delts do the lifting.

흔한 실수

• -Swinging the plate up with hip drive.
• -Leaning back to substitute the lower back for the delts.
• -Raising far above shoulder height and turning it into a shrug.
• -Dropping the plate on the descent instead of controlling it.