Plate Front Raise
Auto DetectedAn isolation shoulder exercise using a weight plate, the front raise primarily targets the anterior deltoids to build shoulder hypertrophy and strength.
About Exercise
Equipment
Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Forearms
Accessory Muscles
Abs
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
Traps
4/10Upper Traps
Forearms
3/10Flexors
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Shorter rest periods are ideal for hypertrophy.
How to Perform
Stand tall with feet shoulder-width apart, holding a single weight plate vertically with both hands at hip level, palms facing the body. Keep a slight bend in the elbows.
- Maintain an upright torso and brace the core throughout the movement.
- Slowly raise the plate straight up in front of you using only your shoulders.
- Continue lifting until the plate reaches roughly shoulder height.
- Pause briefly at the top, ensuring deltoids are fully contracted.
- Control the plate as you slowly lower it back to the starting position.
Coaching Tips
Form Cues
- Lead with the elbows.
- Shoulders down and back.
- Maintain slight elbow bend.
- Slow and controlled descent.
Breathing
Inhale while lowering the plate; exhale forcefully as you raise the plate to shoulder height.
Tempo
2-0-1
Range of Motion
Lift the plate from hip level until the arms are parallel to the floor, stopping at shoulder height.
Safety
Safety Notes
- Do not use weights that compromise good form or cause excessive lumbar arching.
- Stop the movement immediately if you experience sharp shoulder pain.
Spotting
Not required or recommended due to the isolation nature; self-terminate the set if form breaks down.
Common Mistakes
- Swinging the weight using momentum.
- Arching the lower back excessively.
- Raising the plate too high above shoulder level.
When to Avoid
- Acute shoulder impingement
- Existing rotator cuff injury
Flexibility Needed
- Good active shoulder flexion range of motion
Build Up First
- Basic core stabilization ability
Also known as
Weight Plate Front Raise, Front Plate Raise
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