Front Raise (Weighted Plate)
The weighted plate front raise is a shoulder exercise targeting the anterior deltoid. Holding a plate requires grip strength and keeps both hands working together, providing a different stimulus to the front delt compared to dumbbell variations.
How to do it
- Stand upright and hold a weight plate with both hands at the 3 and 9 o'clock positions in front of your thighs.
- Keep a slight bend in your elbows and your core engaged.
- Raise the plate forward and upward in a controlled arc until your arms are parallel to the floor.
- Pause briefly at the top, then slowly lower the plate back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep a soft bend in your elbows throughout the movement.
- Engage your core to prevent your lower back from arching.
- Raise the plate in a smooth, controlled arc.
- Stop lifting right when your arms are parallel to the floor.
Breathing: Exhale as you raise the plate upward, and inhale slowly as you lower it back to your thighs.
Common mistakes
- Swinging the body to lift the weight, which reduces shoulder activation and puts strain on the lower back.
- Lifting the plate higher than shoulder height, which shifts the work away from the front delts and can stress the shoulder joint.
- Using a plate that is too heavy, leading to poor form and compromised control on the way down.
Muscles worked
Primary: delts. Secondary: chest, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How high should I lift the weight plate?
Lift the plate until your arms are parallel to the floor. Going higher does not add benefit and can stress the shoulder joint.
Why do I feel this in my lower back?
If you are arching your back or swinging your torso, your core might not be engaged tightly enough. Try lightening the weight.
Can I do this exercise with a dumbbell instead?
Yes, dumbbells are a great alternative that allow you to work each arm independently.