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Plate Front Raise 9s · no sound

Plate Front Raise

A front raise holding one weight plate at the three and nine o'clock positions and lifting it to shoulder height.

Primary muscle
Front Delts
Equipment
Barbell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Pick up a weight plate and hold it at the three and nine o'clock positions with your palms facing each other.
  2. Stand tall with your feet hip-width apart and your shoulders pulled back.
  3. Let the plate hang a few inches in front of your thighs without touching them.
  4. Brace your abs and keep a slight bend in your elbows.
  5. Raise the plate in front of you until it is just above parallel with the floor, then pause.
  6. Lower it slowly back to the start without letting it rest against your body.

Common mistakes

  • Swinging the plate up with a hip drive, which removes the front of the deltoid from the lift.
  • Letting the plate touch the thighs between reps, which unloads the shoulder at the bottom.
  • Gripping too low on the plate, so it tips away from the wrists and the set ends on grip.
  • Programming it only alongside heavy pressing, which piles more volume on an already busy anterior deltoid.

Muscles worked

Primary
Front Delts
Secondary
Abs

Same movement, other equipment

Band External Rotation Beginner Band External Rotation Front Delts Resistance band Cable External Rotation Beginner Cable External Rotation Front Delts Cable Machine Cable Front Raise Beginner Cable Front Raise Front Delts Cable Machine Dumbbell Front Raise Beginner Dumbbell Front Raise Front Delts Dumbbell

Similar exercises

Barbell Clean And Jerk Intermediate Barbell Clean And Jerk Front Delts Barbell Barbell Clean And Press Advanced Barbell Clean And Press Abs Barbell Barbell Muscle Snatch Intermediate Barbell Muscle Snatch Abs Barbell Barbell Overhead Press Intermediate Barbell Overhead Press Front Delts Barbell Barbell Power Snatch Intermediate Barbell Power Snatch Abs Barbell

Good to know

What muscles does the Plate Front Raise work?
Mainly the front delts. It also works the abs.
What equipment do you need for the Plate Front Raise?
It uses a barbell. Without it, the Band External Rotation and the Cable External Rotation train the same muscles the same way.
Is the Plate Front Raise good for beginners?
GymVim rates it beginner.

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