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Home » Exercise Guides

Plate Front Raise: Strengthen Shoulders & Core Muscles!

The best way to do the plate front raise.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:14 AM EDT

Ask Question?

The plate front raise targets the anterior (Front) deltoids and all you need is a weight plate to perform this exercise. It’s challenging but it really isolates the front shoulder muscles effectively and it’s a great alternative to using dumbbells for the same movement.

You can do the plate front raise seated or standing but it’s best to keep the weight moderate for most lifters to ensure the safety of the shoulder joints. It’s also great as a finisher or you can use it in place of heavier compound movements to isolate the muscle in combination with other isolation exercises.

Plate Front Raise Details
Basic Information
Body Part
Shoulders
Primary Muscles
Core Muscles, Deltoids, Serratus Anterior, Supraspinatus, Trapezius
Secondary Muscles
Anterior Deltoid, Lateral Deltoid, Upper Pectorals
Equipment
Dumbbells, Weight Plates, Resistance Bands, Cable Machine, Barbell.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-10
Hypertrophy8-12
Endurance12-15
Power3-6
Muscular endurance12-15
Stability core8-12
Flexibility mobility8-12
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  • Z Press: Ultimate Guide to Strengthen Deltoids & Core

In this Exercise

  • Target Muscle Group: Anterior Deltoid
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Weight plate
  • Difficulty: Beginner

Exercise Instructions

  1. Stand up straight and hold a weight plate with both hands at the 3 and 9 O’ clock positions, while resting the plate on your thighs.
  2. Raise the weight plate with your elbows slightly bent to head level and exhale.
  3. Hold for a couple of seconds.
  4. Return to starting position and inhale.
  5. Repeat for the desired number of reps.

Variations & Tips

  • You can also use two small weight plates to perform the exercise.
  • You can sit or stand to perform the plate front raise.
  • Make sure your elbows are only slightly bent when you raise the plate to head level so you really stimulate the front delts.
  • Do not use a lot of momentum to raise the weight but slight momentum is ok. You want to maintain proper form to protect your back and shoulders.
  • Start with a light weight and increase in 5 or 10-pound increments if you want more resistance.

Watch: How to do a plate front raise video


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Exercise Guides Shoulders
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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