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Plate Front Raise

Also known as: Front Raise (Plate)

BeginnerWeight plate

Lift a weight plate straight forward from thigh height to about shoulder level, emphasizing the anterior deltoids of the shoulders.

How to do the Plate Front Raise#

  1. Stand upright and hold the plate with both hands in front of your thighs, arms extended.
  2. Brace your torso and lift the plate straight out in front of you.
  3. Raise until your arms are roughly parallel to the floor or a bit higher, keeping elbows straight.
  4. Lower the plate slowly back to the starting position with control.
  5. Repeat for the planned number of repetitions.

Muscles worked#

Common mistakes#

Track the Plate Front Raise in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

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Frequently asked questions#

What muscles does the Plate Front Raise work?

The Plate Front Raise primarily works the front delts. The side delts, traps, chest assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the side delts, traps, chest, lighten the load and slow the lowering phase.

What equipment do I need for the Plate Front Raise?

The Plate Front Raise needs the following: Weight plate. Nothing beyond that is required to run the movement as described above.

Is the Plate Front Raise suitable for beginners?

Yes. The Plate Front Raise is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Plate Front Raise?

Arnold Press, Kettlebell Arnold Press, Dumbbell Around the World all train the same primary muscles as the Plate Front Raise. Pick whichever one matches the equipment in front of you.

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