How To Do The Plate Front Raise (Exercise Guide)

The Plate Front Raise is an effective exercise for strengthening the shoulder and upper back muscles. It is an excellent alternative to traditional dumbbell and barbell shoulder exercises, as it challenges the body differently.

This exercise guide will provide you with step-by-step instructions on how to perform the Plate Front Raise correctly and tips on getting the best results.

Stand upright with a weight plate in both hands at your sides and your palms facing down towards your thighs. Exhale as you lift the plate in front of you until it is level with your shoulders or slightly above them. Keep your arms straight, and elbows slightly bent throughout this movement.

How to do a plate front raise?

The plate front raise is an effective exercise for strengthening your shoulders and upper chest. Doing this exercise can help improve your posture and enhance your overall strength and power. Here’s how to do a plate front raise:

  1. Start by standing with feet hip-width apart, holding a weight plate in both hands with arms extended out in front of the body.
  2. Keep the elbows slightly bent and the palms facing down towards the floor.
  3. Slowly lift the weight until it reaches shoulder level, ensuring that your arms stay straight throughout the exercise.
  4. Once at shoulder level, hold this position for a few seconds before slowly lowering back down to start work.

To make this exercise more challenging, add more weight or increase the repetitions you do each time.

How To Do The Plate Front Raise (Exercise Guide)

What muscles does the plate front raise activate?

The plate front raise is a popular exercise for strength and conditioning. It helps to target muscles in the upper body and build overall strength.

But what powers does the plate front raise activate? The primary muscles targeted by the plate front raise are the deltoids, including anterior and lateral deltoid heads. 

This exercise also strengthens the trapezius, rhomboids, serratus anterior, triceps brachii, teres minor and significant, and some rotator cuff muscles such as subscapularis.

The core plays a vital role in stabilizing your body while performing this move, and engaging it is necessary for optimal results.

The plate front raise can be used as part of a comprehensive shoulder workout, or it can be done on its own with a lightweight to increase shoulder mobility and stability.

Variations and Modifications of the Plate Front Raise

The Plate Front Raise is an excellent exercise for targeting the anterior deltoid, an essential muscle for stabilizing joint shoulder movement.

It’s an effective way to build strength and increase muscle size in this area, but it can be modified to create even more significant benefits. Variations and modifications of this essential exercise are easy to incorporate into any workout routine. 

Using different objects or increasing the weight of a plate can make the Plate Front Raise more difficult. Using two dishes at once rather than one will increase the difficulty level, as will using heavier items such as medicine balls or kettlebells instead of plates.

Additionally, changing your grip on the thing being used can offer additional challenges; switching from an overhand grip to an underhand grip can help target different shoulder muscles.

How To Do The Plate Front Raise (Exercise Guide)


Mistakes to Avoid doing the plate front raise exercise

Making the most out of exercise is integral to any fitness routine. However, the plate front raise exercise can take time to perform correctly. Fortunately, there are some simple mistakes that you should avoid doing this exercise. 

  1. First, it’s essential to use proper form when executing the plate front raise exercise. It includes keeping your back straight, and your core engaged throughout each repetition.
  2. Additionally, you should move slowly and with control as you extend your arms forward and up to ensure that all muscle groups are being appropriately targeted during the movement.
  3. Furthermore, ensure not to arch your back as you move through the repetitions, as this can cause discomfort or injury over time.

Similar Exercises to the Plate Front Raise

The Plate Front Raise is a great way to target the shoulders and improve overall muscular strength. But if you’re looking for variety in your workout routines, plenty of similar exercises can help you work out the same muscles.

Here are some of the most popular alternatives to the Plate Front Raise: The Dumbbell Lateral Raise is one of the best options for those seeking an exercise similar to the Plate Front Raise. 

It works out both sides evenly and allows you to adjust your grip according to your fitness level. You can also make it more challenging by incorporating a pause at peak contraction or changing your tempo as you perform each rep.

This exercise will give you a good shoulder burn and improved shoulder mobility. Next, try alternating front raises with either dumbbells or plates (or both). 

Equipment Needed

This exercise is performed in a parallel stance by standing and holding a plate with both hands and aims at training and perfects your shoulders. This exercise is not right for you if you are having any problem on your shoulders. it is advised to take good care of yourself during the performance and you may need to be observed by an expert your personal trainer.


Here are the precautions and safety measures to take when performing Plate front raise, follow these guides for perfect performance. 

  •  Keep a correct position and don’t overweight position yourself very well and do not lean back.
  • when you are lifting the weight your upper body must be straight and keep your shoulder still throughout.
  •  Do not hollow your back.
  • Don’t do this exercise if your problem with your shoulders makes sure you didn’t overweight your shoulders hold the weight that your power can control you may start with 5 to 10 kilograms is advisable.
  • keep the concentration and move slowly, focus and concentrate very well make sure that you keep your abdominals slightly contracted.
  • Don’t elevate your shoulders and don’t move your elbows.
  • When you raised the plate to the highest level hold the position for a second or 2,
  • Don’t create any difficulties that can jeopardize the good performance.
  • The plate must not fall down from your hands.





In conclusion, the Plate Front Raise Exercise is a great way to effectively target the deltoid muscles while improving overall upper body strength.

Incorporating this exercise into your workout routine can help improve posture, balance, and stability. As with any activity, start slow and gradually increase the weight as you become more comfortable with the movement.

If you experience any pain or discomfort, stop exercising immediately and consult with a qualified professional.



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