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, knees slightly flexed, core braced, glutes engaged, and shoulders pinned back.
  • Grip and hold the plate with your thumbs positioned at 3 and 9 o’clock. 
  • Tighten your midsection, straighten your back, and retract your shoulders while holding the plate a few inches from your body to be in starting position.
  • Begin by slowly raising the plate up, in the same plane as the starting position of 3 & 9 o'clock, while maintaining slightly flexed elbows until your arms are parallel to the floor. Pause briefly.
  • Lower to the starting position in the same plane.


  • The arms are a lever for your delts. There is no excess arm movement or momentum. 
  • Thumbs are always pointing up during the movement.
  • Refrain from swinging/swaying the plates upward.
Previous article Elevated Cable Row