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Exercises › Shoulders › Front Plate Raise

Front Plate Raise

Front Plate Raise is an intermediate isolation exercise that mainly works your shoulders.

💪 Shoulders🏋️ Other📈 Intermediate🔗 Isolation🎯 3 sets of 10-15 reps
Front Plate Raise: starting position
Starting position
Front Plate Raise: end position
End position

How to do the front plate raise

  1. While 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.
  2. Slowly 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.
  3. As you inhale, slowly lower the plate back down to the starting position.
  4. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: Shoulders

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Front Plate Raise alternatives

Exercises that train the same main muscle, including options with other equipment.

Lateral RaiseDumbbell · BeginnerCar DriversBarbell · BeginnerCable Lateral RaiseCable · BeginnerReverse Machine FlyesMachine · BeginnerBand Pull ApartBand · BeginnerSled Reverse FlyeOther · Beginner

FAQ

What muscles does the front plate raise work?

It mainly works your shoulders.

How many sets and reps of front plate raise should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the front plate raise good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →