The plate front raise is a variation of the dumbbell front raise where the lifter holds a weight plate between two hands, rather than using a dumbbell, barbell, or other weight. It can provide variety in a shoulder-focused muscle-building workout, or as part of an upper-body or full-body circuit.
Advantages
- Intense shoulder burn focusing primarily on the front or anterior deltoids
- More difficult than a standard dumbbell front raise, allowing greater challenge with less weight
- Type: Strength
- Main Muscle Worked: Shoulders
- Equipment: Other
- Level: Intermediate
Shoulders
Directions:
- While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
- Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
- As you inhale, slowly lower the plate back down to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: You can use dumbbells, barbells, cables or exercise bands to perform this movement.
Front Plate Raise Images
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