Plate Front Raise

ShouldersWeight Plate

An isolation movement for the front delts using a weight plate. Grasping the sides of the plate provides a comfortable neutral grip and easy weight control.

How to do it

1Stand upright and grip a weight plate with both hands at the 3 and 9 o'clock positions.

2Lower the plate to your thighs, keep a soft bend in your elbows, and hold good posture.

3Exhale and raise the plate straight up in front of you to shoulder or eye level.

4Pause at the top to maximize tension on your front delts.

5Inhale and lower the plate back down under control.

Common mistakes

Jerking the plate up using momentum, reducing exercise effectiveness.

Slouching or rounding your upper back, causing neck strain.

Raising the plate too high overhead, shifting work from the delts to your upper back.

Breathing

Exhale as you raise the plate in front of you. Inhale as you lower it smoothly back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.