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Plate Front Raise
PushIsolationDumbbellsIntermediate
Muscles worked
Front
Back
Shoulders
Instructions
- 1While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
- 2Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
- 3As you inhale, slowly lower the plate back down to the starting position.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Plate Front Raise
The plate front raise uses a two-handed grip on a weight plate, which naturally stabilizes the movement and concentrates the effort on the front deltoid without the compensations sometimes seen with dumbbells. It's a simple, effective variant that only requires a weight plate, easily available in any gym.
check_circleBenefits
- check_circleTwo-handed grip that naturally stabilizes the movement
- check_circleEffective isolation of the front deltoid
- check_circleOnly requires a weight plate, very accessible
lightbulbExecution tips
- lightbulbKeep the arms extended with a slight elbow bend throughout
- lightbulbDon't raise higher than shoulder level
- lightbulbAvoid swinging the torso to create momentum
warningCommon mistakes
- warningSwinging the torso to help lift the plate
- warningRaising too high above shoulder level
- warningToo much load that breaks technique
helpFrequently asked questions
What's the difference from the dumbbell front raise?expand_more
The two-handed grip on the plate stabilizes the movement more, useful if you were compensating with dumbbells.
How many reps should I aim for?expand_more
Between 10 and 15 reps with a moderate to light load is enough to properly isolate the front deltoid.
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