Plate Front Raise exercise is an excellent exercise for targeting the frontal head of your shoulders.

It also works the lateral head, upper back muscles and engages your core to stabilise your upper body and maintain the correct position.

Plate Front Raises can be used as a warm up before any pressing exercise. You can include Plate Front Raise on a chest or shoulder day.

Plate Front Raises Exercise How To

  • Grab a barbell plate on its sides and bring it to the front on your thighs. Assume a shoulder width position; legs and arms slightly bent, keep an arch on your lower back, push your chest out and maintain squared shoulders.
  • Tighten your core, take a deep breath then exhale; raise the plate to shoulder level and hold the position for a count of “one”.
  • Resist the weight on the way back to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Do not raise the weight above shoulder level as this removes the tension on your frontal head and shifts it to your upper back.

Maintain a tight core all throughout the exercise because as the plate goes up to shoulder level, the farther away it is from the body the greater the compression forces on the lower back.

Do not sway or use momentum when doing Plate Front Raise.

Variations: Barbell Front Raise, Dumbbell Front Raise

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Plate Front Raises

How To Do Plate Front Raises