Front Plate Raise
A standing raise done holding a weight plate with both hands, lifting it from the waist to shoulder height to isolate the front of the shoulder. It suits lifters with some shoulder training experience.
- Primary musclesShoulders
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelIntermediate · isolation
How to do the front plate raise
- Stand tall holding a weight plate with both hands at the edges, palms facing each other.
- Let the plate hang down near your waist with your arms extended and a slight bend at the elbows.
- Raise the plate straight up in front of you until it reaches a little above shoulder height.
- Exhale as you lift, holding the contraction for a moment at the top.
- Lower the plate back down slowly as you inhale, keeping your torso still throughout.
Original library instructions (4 steps)
- While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
- Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
- As you inhale, slowly lower the plate back down to the starting position.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Swinging the plate up with momentum instead of raising it with a slow, controlled motion.
- Bending the elbows more as the set goes on, which shortens the range and eases the load.
- Leaning the torso backward to help lift the plate; keep it upright throughout the movement.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Choose a plate light enough to keep your arms fully extended and your torso completely still.
- Hold the top position briefly on each rep to get a stronger contraction in the front shoulder.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the front plate raise good for beginners?
It works better for lifters with some shoulder training experience, since holding the plate steady with arms extended takes a bit of shoulder control.
What muscles does the front plate raise work?
It mainly works the shoulders, since this record does not list any secondary muscles for the exercise.
