Plate Front Raise
Auto DetectedA standing isolation exercise using a weight plate to target the anterior deltoids and upper chest, building shoulder strength and hypertrophy with controlled arm elevation.
About Exercise
Equipment
Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps, Biceps
Accessory Muscles
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Chest
5/10Upper Chest
Traps
4/10Upper Traps
Biceps
3/10Forearms
2/10Flexors
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a weight plate with both hands in a neutral grip in front of your thighs, arms slightly bent, shoulders back and down.
- Brace your core and exhale as you raise the plate in an arc to shoulder height, keeping arms mostly straight.
- Pause briefly at the top with arms parallel to the floor.
- Inhale and lower the plate slowly back to the starting position in a controlled manner.
- Maintain upright posture without swinging your body.
- Repeat for desired reps.
Coaching Tips
Form Cues
- Lead with elbows
- Keep shoulders down
- Core tight
- Arms straightish
- No momentum
Breathing
Inhale during the lowering phase and exhale during the lifting phase, while bracing your core throughout.
Tempo
2-1-2
Range of Motion
Lift from thigh level to shoulder or eye height with arms parallel to the floor; avoid going above head unless advanced.
Safety
Safety Notes
- Avoid heavy weights to prevent swinging
- Do not shrug shoulders to protect traps
- Keep slight elbow bend to avoid hyperextension
- Maintain neutral spine to protect back
- Start light if new to exercise
Spotting
Not typically required for this isolation exercise; use mirrors or self-check form instead.
Common Mistakes
- Using body swing for momentum
- Shrugging shoulders
- Locking elbows fully
- Arching lower back
- Dropping the plate quickly
When to Avoid
- Shoulder impingement
- Recent shoulder injury
- Lower back issues
Flexibility Needed
- Adequate shoulder flexion
- Good core stability
Build Up First
- Basic standing posture
- Grip strength for plate
Also known as
Front Plate Raise, Weight Plate Raise
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