Front Plate Raise

The plate front raise is an excellent variation for those looking to add variety to their shoulder-focused strength training. Rather than using a dumbbell, barbell, or other weight, this exercise requires the lifter to hold a weight plate between both hands. Plate front raises can be incorporated into an upper body or full-body circuit to help build muscle and strength. This exercise is designed to target the anterior deltoids, the muscles at the front of the shoulder. It can also engage the middle and posterior deltoids, as well as the trapezius muscles in the upper back. To perform the plate front raise, start by standing with your feet shoulder-width apart and the plate held in front of your thighs. Engage your core and maintain a neutral spine throughout the exercise. Gently raise the plate out in front of you until your arms are parallel with the floor. Hold for a few seconds and then slowly lower back to the starting position. The plate front raise is a great exercise for those looking to add variety to their strength training routine, as well as target the shoulder muscles. It can be used as part of an upper body or full-body circuit, or as a standalone exercise. Be sure to keep good form throughout the movement and avoid momentum to ensure you’re working the muscles correctly.

1. Stand straight with your feet shoulder-width apart.
2. Hold a barbell plate in both hands at the 3 and 9 o’clock positions, with your palms facing each other.
3. Extend your arms and lock them, with a slight bend at the elbows.
4. The plate should be held in front of your waist, as far down as possible.
5. This will be your starting position.
6. Slowly raise the plate as you exhale, until it is a little above shoulder level.
7. Hold the contraction for a second.
8. Make sure to avoid swinging the weight or bending at the elbows.
9. Your torso should remain stationary throughout the movement.
10. Inhale as you slowly lower the plate back down to the starting position.
11. Repeat for the recommended amount of repetitions.
12. For variations, you can use dumbbells, barbells, cables, or exercise bands to perform this movement.

1. Start by standing straight with your feet shoulder-width apart.
2. Hold a barbell plate in both hands at the 3 and 9 o'clock positions, palms facing each other.
3. Extend your arms and lock them with a slight bend at the elbows. The plate should be down near your waist in front of you.
4. Slowly raise the plate as you exhale, keeping your arms straight and torso stationary.
5. Raise the plate until it is a little above shoulder level and hold the contraction for a second.
6. Inhale and slowly lower the plate back down to the starting position.
7. Repeat for the recommended number of repetitions.
8. Variations: You can use dumbbells, barbells, cables, or exercise bands for this exercise.

The plate front raise is an excellent exercise for targeting the anterior deltoids and engaging other shoulder and upper back muscles. It can be incorporated into a circuit or used as a standalone exercise. Remember to maintain good form, avoid swinging the weight or bending at the elbows, and keep your torso stationary throughout the movement.

1. Ensure proper form: Stand straight with feet shoulder-width apart and hold the plate in both hands at the 3 and 9 o’clock positions.
2. Keep arms extended and locked with a slight bend at the elbows throughout the exercise.
3. Do not swing the weight or bend at the elbows. Keep your torso stationary.
4. Exhale as you slowly raise the plate above shoulder level, holding the contraction for a second.
5. Inhale as you slowly lower the plate back down to the starting position.
6. Repeat for the recommended number of repetitions.
7. Use variations: You can use dumbbells, barbells, cables, or exercise bands instead of a weight plate.
8. Maintain good posture: Engage your core and keep a neutral spine throughout the exercise.
9. Avoid using momentum: Focus on controlled movements to properly target the shoulder muscles.
10. Start with a weight that allows you to maintain proper form and gradually increase the weight as you become stronger.
11. If you experience any pain or discomfort, stop the exercise and consult a fitness professional.

The plate front raise can be incorporated into workouts in the following ways: 1. Upper body circuit: Include the plate front raise as one of the exercises in your upper body circuit. Perform a set of plate front raises followed by other upper body exercises such as push-ups, rows, and bicep curls. Repeat the circuit for multiple rounds to target your shoulders along with other muscle groups. 2. Full-body circuit: Add the plate front raise to a full-body circuit routine. Combine it with exercises for other muscle groups like squats, lunges, and planks. This will provide a comprehensive workout that targets multiple areas of your body while also incorporating the intense shoulder burn from the plate front raise. 3. Standalone exercise: If you want to specifically focus on your shoulder muscles, you can perform the plate front raise as a standalone exercise. Include it in your workout routine by performing multiple sets of plate front raises with adequate rest in between. This will allow you to give maximum attention to your anterior deltoids and build strength in your shoulders. Remember to maintain good form throughout the movement and avoid using momentum. This will ensure that you are effectively working the targeted muscles and minimizing the risk of injury. Additionally, you can vary the weight used for the plate front raise by using different types of equipment such as dumbbells, barbells, cables, or exercise bands. This will provide further variety and challenge to your workouts.