How to do a Front Plate Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 1,423,340
- Popularity Rank
- 201st
- Difficulty
- Intermediate
- Shoulders Strength
- 83 mSCORE 54th
- Equipment Required
Plates
Workouts with Front Plate Raise
Target muscles worked
Instructions for Proper Form
Front Plate Raise is an isolation exercise that primarily targets the anterior deltoid (front of the shoulder). By using a weight plate, you ensure an even distribution of weight, which can help maintain consistency throughout the movement. This exercise is great for emphasizing the front of your shoulder and adding some variety to your shoulder workouts.
- In an upright standing position, grab the outsides of a barbell plate and extend your arms with slight flexion in your elbows so that the plate is resting in front of your waist.
- Keep your arms extended and your elbows slightly flexed throughout the exercise.
- Raise the plate up to just above shoulder height before lowering back down to the starting position.
- Your back should remain neutral the entire time without any arching of the lower back or excessive movement in the torso.
Weight & 1 Rep Max Calculator
Average Front Plate Raise standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps30lbs40lbs
- advanced8reps35lbs45lbs
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Alternatives & Variations to Front Plate Raise
1. Dumbbell Front Raise
98.6 mSCORESWAPPED 2,282 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
2. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 702 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
3. Cable Lateral Raise
97.7 mSCORESWAPPED 597 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
4. Cable Face Pull
96 mSCORESWAPPED 528 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
5. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 518 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
6. Barbell Front Raise
61.6 mSCORESWAPPED 504 TIMESPrimarily focusing on the anterior deltoids, the Barbell Front Raise is an isolation exercise that enhances shoulder strength and muscular endurance. Performing this movement with a barbell ensures a balanced development of the shoulder muscles, contributing to overall shoulder health and aesthetic.
7. Barbell Shoulder Press
97 mSCORESWAPPED 503 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
8. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 473 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
9. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 465 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
10. Arnold Dumbbell Press
93.2 mSCORESWAPPED 459 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.