Shoulders
Plate Front Raise
The Plate Front Raise is a strength exercise with a weight plate for your shoulders. Share of the load in the Zulta muscle model: front delts 58%, side delts 14% and upper chest 12%.
How to do it
- Hold a weight plate with both hands at the 3 and 9 o'clock positions.
- Stand tall with feet hip-width and the plate in front of your thighs.
- Raise the plate straight forward with slightly bent elbows.
- Stop when the plate is at shoulder or eye height.
- Lower slowly back to the thighs.
Tips
- Squeeze the plate as if pressing the hands together to keep the upper chest working.
- Keep the plate vertical so it does not tip toward your face.
- Brace the stomach to keep the torso still.
Common mistakes
- Leaning back to lift a plate that is too heavy.
- Bending the elbows so the plate comes toward the face.
- Dropping the plate fast on the way down.
Muscles worked by the Plate Front Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Raising the arm forward is shoulder flexion: front delt first, lateral delt and clavicular pec next, with serratus and upper traps rotating the shoulder blade.
Plate Front Raise alternatives
Different equipment
Easier
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Plate Front Raise work?
Mainly the front delts. The side delts and upper chest assist.
Is the Plate Front Raise good for beginners?
The Plate Front Raise is rated intermediate. If you are new, learn the Cable Front Raise first and build up from there.
What is a good alternative to the Plate Front Raise?
For example the Barbell Front Raise, Cable Front Raise and Cable Front Raise (Bar). They train mostly the same muscles, some with different equipment.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (frontal raise)
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