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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Plate Front Raise
ShouldersBeginner

Plate Front Raise

A front raise holding a weight plate with both hands. Trains the front delts with a fixed two-handed grip that also works the grip.

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Primary muscles

  • Front Delts

Secondary muscles

  • Side Delts
  • Serratus Anterior
  • Forearm Flexors
Sets
3
Reps
10–15
Rest
45–60s

How to perform

Plate Front Raise movement

Main muscles working (thicker lines)

Starting position

Stand tall holding a plate by its sides at the 3 and 9 o'clock positions, arms extended in front of the thighs.

  1. 1

    Brace and keep the elbows softly bent.

  2. 2

    Raise the plate in front of you to about eye level.

  3. 3

    Pause briefly.

  4. 4

    Lower slowly back to the start.

Breathing: Exhale as you raise, inhale as you lower.

Coaching tips

  • Squeeze the plate

  • Ribs down

  • Controlled tempo

Common mistakes

  • Leaning back

  • Swinging the plate

  • Bending the elbows to shorten the lever

Safety notes

  • Grip the plate firmly and keep feet clear in case it slips.

Details

Body parts
Shoulders · Upper Body
Equipment
Weight Plate
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Barbell Overhead Front RaiseIntermediate→
  • Prone Incline Barbell RaiseBeginner→
  • Single Dumbbell Front RaiseBeginner→

Variations

  • Dumbbell Front RaiseBeginner→

Similar Exercises

  • Plate Car DriverBeginner→
  • Svend PressBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.