Front Plate Raise

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s)
Equipment Weight Plate
Emphasis Isolation
Type Pull

Front Plate Raise Instructions

  • Stand in a strong, athletic posture:
    • Chest up and shoulders back
    • Knees slightly flexed
    • Core braced with a neutral spine.
  • Grip and hold the plate with your hands positioned at 3 and 9 o’clock
    • You are hold the side of the plate. 
  • Begin by slowly raising the plate up while maintaining slightly flexed elbows.
    • The arms are a lever for your delts. There is no excess arm movement or momentum. 
    • Create the mind-muscle connection that your delts are controlling the movement.
  • Raise until your arms are parallel to the floor. 
    • Don't shrug the weight up.
  • Lower to the starting position in the same plane.


  • Don't let your shoulders shrug or lose your posture during the exercise.
  • Refrain from swinging/swaying the plates upward.
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