Plate Front Raise: How-to, Tips & More
The Plate Front Raise is a beginner isolation exercise for your shoulders. You do it with weight plates. It is a good fit when your goal is muscle growth.
Besides the shoulders, it also works your upper chest, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Upper chest
Secondary
How to do the Plate Front Raise
- Hold a weight plate at the sides with both hands in front of your thighs.
- Raise it with straight arms to eye level.
- Pause briefly.
- Lower slowly.
Plate Front Raise tips
- Do not lean back.
Sets and reps
Most lifters do well with 12 to 20 reps per set, and 12 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Weight plates
Type
Isolation
Plate Front Raise alternatives
Band Front Raise
Shoulders
Barbell Front Raise
Shoulders
Cable Front Raise
Shoulders
Dumbbell Front Raise
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Arnold Press
Dumbbells
Band External Rotation
Resistance band
Band Overhead Press
Resistance band
Barbell Overhead Press
Barbell
Frequently asked questions
What muscles does the Plate Front Raise work?
The Plate Front Raise mainly works your shoulders, with help from your upper chest.
How many sets and reps should I do?
A good starting point is 12 to 20 reps per set, and many lifters get the best results between 12 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Plate Front Raise good for beginners?
Yes. The Plate Front Raise is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Plate Front Raise?
You need weight plates.
Add Plate Front Raise to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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