Front Plate Raise
How to do the Front Plate Raise
- 1
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.
- 2
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.
- 3
As you inhale, slowly lower the plate back down to the starting position.
- 4
Repeat for the recommended amount of repetitions.
How to program the Front Plate Raise
Sets and reps
As an isolation movement, the Front Plate Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Front Plate Raise is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Front Plate Raise work?
The Front Plate Raise primarily targets the Shoulders.
What equipment do I need for the Front Plate Raise?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Front Plate Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
