Shoulders · Isolation

Plate Front Raise

A front raise holding a weight plate with both hands.

MAIN MUSCLE
Front delts
ALSO WORKS
Upper chest, Trapezius
EQUIPMENT
Plate
LEVEL
Beginner
REPS
10-15
TEMPO
1-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold a plate at the sides at about 3 and 9 o'clock.

  2. Stand tall with the plate in front of the thighs.

  3. Raise the plate forward to eye level with nearly straight arms.

  4. Lower slowly back to the start.

COMMON MISTAKES

  • Swinging with the hips; keep knees soft and the torso still.
  • Raising far above shoulder height; stop at eye level.

TIPS

  • Lower slower than you lift to keep the front delt loaded.

QUESTIONS

Which muscles does Plate Front Raise work?

The main muscle is Front delts. It also works Upper chest, Trapezius.

How many reps should I do?

FORGE suggests 10-15 reps for Plate Front Raise. The app adjusts sets and reps to your goal and level.

What can I do instead of Plate Front Raise?

These train the same muscles: Dumbbell Front Raise, Dumbbell Lateral Raise, Landmine Press.