In this lesson, you will learn how to perform plate front raises. This shoulder exercise targets the front part of your deltoids. For more shoulder exercises, check out the Weight Training Main section.
Stand upright with one leg in front of the other, and hold a weight plate with both hands. Keep your elbows slightly bent and your upper body straight. Engage your core slightly and keep your shoulders stable. It’s recommended to perform this exercise in front of a mirror to monitor your form.
You can also perform the plate front raise with your feet parallel, but a staggered stance (one leg forward) generally offers better balance and control. Most people use a plate weighing between 5 to 10 kg.
Raise the plate to eye level while exhaling slowly. Avoid leaning back or shrugging your shoulders. Leaning forward slightly is acceptable, but leaning backward is poor form. Keep your abs engaged and your elbows fixed—do not use momentum. At the top, pause for half a second.
Then lower the plate back down until it touches your thighs. The downward motion should be slightly slower than the lift. Do not let the plate fall—lower it with control while inhaling slowly.
Tip to increase intensity:
After reaching muscle failure, continue by helping the lift with your biceps and shoulders (bending your elbows), then fully extend your arms and lower the weight as slowly as possible — this is called a negative repetition.
If you don’t have access to gym equipment, you can substitute the plate with a stone, backpack, or suitcase.
Superset recommendation:
Plate Front Raise + Dumbbell Lateral Raise
