Plate Front Raise
Learn how to perform Plate Front Raise, a Shoulders exercise, with setup, breathing and common mistakes.
Plate Front Raise · Preview
Setup
Stand tall with the plate held around 3 and 9 o'clock in front of your thighs. Keep a very slight bend in your elbows and brace your core and glutes to steady your torso.
Start phase
Slowly raise the plate in front of you to about shoulder height. Keep your body from leaning back and think of the front of your shoulders lifting the plate to reduce momentum.
End phase
Pause briefly at shoulder height, then slowly lower the plate in front of your thighs. Begin the next rep before it touches your thighs to keep tension on your front delts.
Target muscles
Holding the plate with both hands keeps the load balanced and makes it easy to target your front delts. If it feels like your arms are doing all the work, lighten the plate and lift with the front of your shoulders.
Common mistakes
Leaning back and using momentum shifts the work from your front delts to your lower back. Raising the plate overhead makes your shoulders shrug, so stop around shoulder height.
Breathing
Exhale as you lift and inhale as you lower. Calm, steady breathing helps keep your torso stable and your pace consistent.
Coach tip
A plate held with both hands keeps the weight centered and makes it easier to stay balanced. Choose a load you can pause for 1 second at the top and lower over 2 seconds.
