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Front Raise Plate

Equipment: Plate

Front Raise Plate
Primary Muscles
  • Deltoid Anterior
Synergistic Muscles
  • Deltoid Lateral
  • Pectoralis Major Clavicular Head
  • Serratus Anterior

Plate Raises are a simple exercise that target the shoulders and upper back muscles. To perform them, you need a weight plate of a suitable size and weight. Here are the steps:

  1. Stand with your feet shoulder-width apart and hold the plate with both hands in front of your chest.
  2. Keeping your arms straight, raise the plate over your head until your arms are fully extended.
  3. Lower the plate back to the starting position in a controlled manner.
  4. Repeat for the desired number of repetitions or time.

The front raise with a plate is a simple and effective shoulder isolation exercise that targets the anterior deltoids. It’s great for building shoulder size and shape, and because you're using a single plate, it adds a unique grip and stability challenge.

This movement is especially popular as a finisher or pump exercise in upper body or push day routines.

Muscles Worked

  • Primary: Anterior deltoid (front shoulder)
  • Secondary: Upper chest, traps, core (stabilization)

The fixed position of the plate helps lock in the motion while keeping both arms engaged together.

How to Do It (Step-by-Step)

  1. Stand tall holding a weight plate with both hands at the sides or through the center hole.
  2. Keep your arms straight but not locked out.
  3. Raise the plate in front of you to shoulder height.
  4. Pause briefly, then lower it back down under control.
  5. Repeat for reps.

💡 Don’t use momentum—keep your reps smooth and strict for maximum shoulder activation.

Ideal Rep & Rest Ranges

GoalRepsRest
Hypertrophy10–1530–60 sec
Endurance15–20+15–45 sec

Add it into your shoulder routine and let Auto Progression adjust your targets over time.

Form Tips

  • Control each rep: Swinging reduces effectiveness and increases injury risk.
  • Don’t go too high: Stop around shoulder height to keep tension on the front delts.
  • Engage your core: Prevents excessive leaning or back arching.
  • Keep wrists neutral: Don’t let the plate tilt forward or back.

When to Use It

  • As a warm-up or activation drill for push workouts
  • In the middle or end of a shoulder session for volume
  • In supersets with presses for maximum pump

Common Mistakes

  • ❌ Using momentum or swinging
  • ❌ Raising the plate too high (past shoulder level)
  • ❌ Arching the back or leaning to lift the weight
  • ❌ Rushing through reps without control

📌 Light weight + high control = more gains.

Progress Tracking with Volym

Front Raise with Plate – Frequently Asked Questions
Learn how to properly perform front raises with a plate to strengthen and define your shoulders.

Start light—5 to 10 kg is plenty for most. Focus on perfect form before increasing weight.

Yes. A plate encourages bilateral movement and core engagement, but dumbbells work too.

No. Keep a slight bend in your elbows throughout the movement to reduce joint strain.

It’s not necessary. Raising to shoulder level is optimal for targeting the front delts.

Yes, if done with control and proper form. Avoid heavy swinging or jerky motions.

Related Exercises

Arnold PressBarbell Overhead PressKettlebell Shoulder PressPike Push-UpMachine Shoulder PressSmith Machine Shoulder Press

Tips

Plate Raises can be done as a warm-up, a finisher, or a standalone exercise. They can also be combined with other plate exercises such as Plate Presses or Plate Twists for a full-body workout.

More plate exercises More shoulders exercises