Plate Front Raise

How to Perform the Plate Front Raise

Stand upright with your feet shoulder-width apart, holding a weight plate with both hands at the 3 and 9 o'clock positions.
Let the plate hang at arm's length in front of your thighs with a slight bend in your elbows.
Keeping your arms nearly straight, raise the plate in front of you by contracting your front deltoids.
Lift the plate to shoulder height or slightly above, keeping the movement controlled.
Pause briefly at the top of the movement, squeezing the front deltoids.
Lower the plate back to the starting position slowly and with control.
Maintain an upright posture with your core engaged throughout the movement.
Repeat for the desired number of repetitions.

Using momentum by swinging the plate up

Perform the movement with strict form, raising the plate slowly and under control using only your shoulders.

Leaning back to compensate for heavy weight

Stay upright with your core braced; reduce the weight if you need to lean back to lift it.

Raising the plate too high above shoulder level

Lift to shoulder height or just slightly above; going excessively high shifts the load away from the front delts.

✓The plate grip naturally positions the hands in a neutral or slightly pronated position that is comfortable for the wrists.
✓Engages the core as a stabilizer throughout the movement, adding a functional training element.
✓Simple and effective for building anterior deltoid size and shoulder definition.

●Grip the plate at 3 and 9 o'clock for the most comfortable and secure hold.
●Use a controlled 2-second lift and 3-second lower to maximize time under tension.
●This exercise pairs well with lateral raises for complete deltoid development.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.