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Plate Front Raise [Exercise Guide]

Plate front raise

What Is A Plate Front Raise

The plate front raise is one of the most effective workouts for building front delts. What’s the exercise’s distinctive feature? The lifter, instead of utilizing a dumbbell, barbell, or another kind of weight, holds a weight plate between two hands. So an athlete gets an opportunity to reach the goal of stronger shoulders using less weight.

What Muscles Does Plate Front Raise Work

The exercise primarily targets anterior deltoids. Biceps work as stabilizers throughout the movement.

Secondarily, a plate front raises load:

  • medial delts
  • serratus anterior
  • clavicular portions of the pecs

How to Perform A Plate Front Raise

Step 1. Get into starting position

Choose a plate weight according to your fitness level. Then, begin the exercise by holding a plate and standing with your feet shoulder-width apart. Hold the plate around the 3 and 9 o’clock positions.

Step 2. Lift the plate

Place a firm grip on both sides of the plate and squeeze your glutes and abs as well. Explosively lift the plate in front of your body with your arms. Keep a slight bend in your elbow if needed.

Step 3. Press over

Push the weight over your head. Keep your shoulder blades slightly retracted. Avoid using too much momentum. It’s important to stay as still as possible throughout the lift.

Step 4. Come back to the start

Lower the plate back down in a slow controlled motion.

Advantages of Plate Front Raise

Frond delts isolation

Strength, size, and good function in the gym and beyond all depend heavily on front delts. Plate front raise helps to isolate these muscles and load them to the maximum extent. 

Greater challenge 

If you are tired of conventional dumbbell front raises and want to diversify your workout routine, plate front raise might be a perfect choice. The movement’s technique is comparably tricky and allows for a stronger challenge with less weight.

Prep for sports 

A plate front raise can be a stepping stone to practicing more challenging workouts. We talk about exercises implying an upward thrusting movement. Also, by doing plate front raise, you will gain strength and prepare your body for martial arts, rugby, football, basketball, etc.

5 Plate Front Raise Alternatives

1. Cable Front Raise

A cable front raise is a compound exercise that works the front deltoids. It’s a great way to work out your shoulders and make them stronger. Because the body maintains its proper alignment throughout the action, even those with less-than-sturdy muscular tones may safely give it a try. You will need a cable machine to practice the movement.

How to do a cable font raise:

  • Put the low pulley on and face the cable machine. Take a neutral hold on the handle and let the cable pass between your legs. Keep your head high and your arms outstretched.
  • Exhale and bring the bar up to your shoulders. Maximize the tension by pausing briefly at the peak of the motion.
  • Take a deep breath in, then slowly return the bar to the starting position.

2. Underhand Front Raise

The underhand front raise is a fantastic shoulder workout because of its simple form and potent result. In this particular workout, the underhand grip is what sets it apart. There is a refocus on the front of the body, including the upper chest, front deltoids, and biceps. Plus, you’ll end up stronger after doing this exercise.

How to do underhand front raise:

  • Keep your feet shoulder-width apart and start by using an underhand grip to lift the dumbbells (palms facing you).
  • Raise the dumbbells until they are level with your chin. 
  • Keep your eyes on the wall in front of you while you raise weights. Focusing on a goal at a distance might help you exert greater physical effort.
  • Exhale gently and keep your spine straight during the top part of the movement.
  • Inhale and return to the starting position.

3. Dumbbell Front Raise

This isolated workout helps increase strength and definition in the shoulders, which leads to improved shoulder mobility. Two additional advantages of regular practice are building muscle in the upper body and improving both the mobility and stability of the shoulders.

How to do a dumbbell front raise:

  • Maintain a straight back and place both feet shoulder-width apart from one another. Get your dumbbells ready.
  • Raise the weights in front of you until they are at chin height. When doing lifts, picture yourself getting closer and closer to the wall in front of you. You’ll be able to use your muscles more effectively if you do it this way.
  • While you exert effort and maintain a neutral posture in your spine, exhale as you do so.
  • Bring yourself back to the starting position.

4. Barbell Shoulder Press

The barbell shoulder press is an excellent exercise for building shoulder muscle. It targets front delts, clavicular, all three heads of the triceps, and upper traps. In addition, it has the potential to help strengthen the back and the core when it is done correctly. The technique is rather simple and fits all fitness levels.

How to do a barbell shoulder press:

  • Set up the bar in a squat rack somewhere around armpit height.
  • Grip the bar with a slightly wider than shoulder-width apart grip. The bar should rest on your upper chest or collarbone area.
  • Get your elbows underneath the bar while slightly bending the knees and hips. Stand up straight, lift the bar off the rack and take a few steps back.
  • Plant your feet firmly on the ground and maintain a slight foot flare (around 15 degrees). Point your elbows slightly outside your shoulders.
  • Press the bar straight up over your head. To avoid hurting your chin, slightly tilt your head back as you lift the weight. Keep your knees, hips and shoulder blades still.
  • Drop your elbows down and to the sides at 45 degrees, lowering the weight to your upper chest.

5. Shoulder Bus Driver

This multi-joint movement primarily strengthens the shoulders and, to a lesser degree, the abdominals, lats, middle back, traps, and triceps. The movement is extra available and suitable for any fitness level. To avoid injuries and maximize your exercises, you may find that doing the “bus drivers,” a kind of prehab activity, is beneficial.

How to do shoulder bus driver:

  • Assume a standing position while holding a plate in both hands and ensuring that your grip is comfortable.
  • Take a long, slow breath in, tighten the muscles in your core region, and raise your arms over your head while keeping your elbows slightly bent.
  • After the arms have been moved into the appropriate position, the plate should be rotated in both clockwise and counterclockwise directions.


Do plate raises work front delts?

Yes. Performing this move will help you develop exceptional size in your front deltoids. Also, it gives you the power you need to do many other pressing exercises.

Are plate raises effective?

Plate raises are an excellent exercise for building strength in the shoulder area if appropriately performed. They not only help you grow delts and traps but also may boost the power of your core.

What does plate front raise work?

The movement primarily targets anterior delts. Serratus anterior, biceps brachii and clavicular are also involved to some extent.


Strengthening your shoulders is crucial for your overall health and physical performance. Also, by training your shoulders, you lessen the likelihood of suffering an injury. Plate front raise allows for a good deal of overload and helps to build strength in delts safely and effectively. The technique is a bit challenging, but the benefits are worth it. Different workouts with dumbbells and cable machines are at your disposal if you want to use some alternatives. 

Additional Resources