Plate Front Raise
The plate front raise is a plate isolation exercise targeting the anterior deltoids. Holding the plate with both hands in a fixed position maintains shoulder-width tension and builds frontal shoulder strength and stability.
How to do it
- Stand with feet shoulder-width apart and hold a weight plate with both hands at the bottom, arms extended downward.
- Keeping a slight bend in your elbows, raise the plate forward and upward to shoulder height.
- Pause at the top of the movement.
- Slowly lower the plate back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Stand tall with feet shoulder-width apart.
- Keep a slight, soft bend in your elbows.
- Raise the plate smoothly up to eye or shoulder level.
- Control the weight as you lower it back down.
Breathing: Exhale as you lift the plate up, and inhale slowly as you lower it back to the start.
Common mistakes
- Using momentum by swinging the torso, which takes the work away from your shoulders.
- Lifting the weight higher than eye level, which can strain the shoulder joint.
- Bending the elbows too much, turning the movement into a press rather than a raise.
Muscles worked
Primary: delts. Secondary: traps, chest.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45 s
Build muscle
3-4 sets x 8-12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel pinching or sharp pain in your front shoulders, ease off and choose a lighter weight or gentler movement.
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
Where should I feel this exercise?
You should feel it working the front of your shoulders and slightly in your upper chest.
Can I do this with a dumbbell if I don't have a plate?
Yes, holding a dumbbell in each hand or one dumbbell with both hands is a great alternative.
How heavy should the plate be?
Start with a light plate that allows you to complete your reps with good control and no swinging.