{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Front Raises with Plates",
      "kind": "common"
    },
    {
      "text": "Weight Plate Front Raise",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-lateral",
        "role": "synergist"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-upper",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "elevation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-shoulder-raise"
    ],
    "mechanics": "isolation",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "weight-plate"
      ]
    ]
  },
  "external_ids": {
    "wger": "254"
  },
  "id": "oec:plate-front-raise",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and your core braced.",
      "Grip the outer edges of a weight plate at approximately the 9 and 3 o'clock positions, with palms facing inward toward each other.",
      "Allow the plate to rest in front of your thighs with a slight, unlocked bend in your elbows."
    ],
    "steps": [
      "Keeping your arms extended and core engaged, raise the plate straight out in front of you in a controlled arc.",
      "Continue raising until the plate reaches eye or shoulder level.",
      "Pause briefly at the top while maintaining tension on your shoulders.",
      "Lower the plate slowly along the same path back to your thighs without swinging."
    ],
    "breathing": "Exhale as you raise the plate; inhale as you lower it back to the starting position.",
    "cues": [
      "Keep elbows softly bent but rigid.",
      "Lead with the front of the shoulders, not the hips.",
      "Control the descent; don't let gravity drop the plate."
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso and using momentum to heave the plate upward.",
        "correction": "Use a lighter plate and keep your glutes and abs braced to stay completely still."
      },
      {
        "fault": "Hyperextending the lower back at the top of the raise.",
        "correction": "Keep your ribcage pulled down and stop the lift when the plate reaches eye level."
      }
    ],
    "safety": {
      "precautions": [
        "Maintain a secure grip on the plate rim to prevent slipping, especially as fatigue sets in."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Plate Front Raise",
  "previous_ids": [
    "oec:front-raises-with-plates"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Front Raises with Plates",
        "url": "https://wger.de/en/exercise/254/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "Marius"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:dumbbell-front-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-front-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-front-raise"
    },
    {
      "type": "substitute-for",
      "target": "oec:band-front-raise"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A shoulder isolation exercise where a weight plate is raised forward to shoulder level to target the anterior deltoids."
}