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Plate Front Raise: starting position Plate Front Raise: end position

Shoulder Raises · Shoulders

Plate Front Raise

A shoulder raises exercise that works the shoulders. Intermediate level, using barbell & rack.

IntermediateBarbell & rackGym

Muscles worked

PrimaryShoulders

Front delts.

Setup and loading

Hands at 3 and 9 o'clock on the plate.

How to do the plate front raise step by step

  1. Stand holding a plate by the sides with both hands in front of your waist.
  2. With your arms nearly straight, raise the plate to eye level.
  3. Lower slowly.

Form cues

  • Elbows slightly bent
  • No swinging

Common mistakes

  • Leaning back to lift
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Sets and reps for your goal

Hypertrophy

3 x 10-15 · rest 60 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

Bodybuilding

Gear for this exercise

  • Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
    Amazon Decathlon

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Variations and similar exercises

Dumbbell Lateral Raise

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Seated Cable Lateral Raise

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Cable Front Raise

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Seated Bent-Over Rear Delt Raise

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Dumbbell Front Raise

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Band Lateral Raise

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Supported One-Arm Lateral Raise

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