Front Plate Raise
Front Plate Raise is a resistance exercise - shoulder flexion exercise involving Anterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid
- Secondary muscles
- Clavicular head of pectoralis major, Serratus anterior, Middle deltoid, Rectus abdominis
- Exercise type
- Resistance exercise - shoulder flexion
Exercise technique
- Grip
Hold the plate with both hands at the three and nine o'clock positions.
- Starting load
Hold it in front of your thighs.
- Elbows
Keep your arms long with a slight bend.
- Torso
Plant your feet and keep your ribs controlled.
- Raise
Lift the plate in a broad arc to shoulder height.
- Pause
Pause briefly with the plate level and stable.
- Lower
Return along the same arc without hitting your thighs.
Key technique points
- Grip the rim securely.
- Do not bend your wrists as you lift.
- Do not turn the plate like a steering wheel.
- Do not drive from your knees.
- Do not add a shrug at the top.
- Do not lift your chest to extend the range.
Common mistakes
Losing the edge
The plate may slip between your hands.
Bending the elbows
The long lever becomes shorter.
Swaying the torso
Momentum assists shoulder strength.
Turning the plate
This changes the straight front raise described here.
Forcing it overhead
The controlled range is exceeded unnecessarily.
Hard contact at the bottom
The return is not decelerated.
Frequently asked questions
Front Plate Raise: why is “Losing the edge” a mistake?
The plate may slip between your hands.
Front Plate Raise: why is “Bending the elbows” a mistake?
The long lever becomes shorter.
Front Plate Raise: why is “Swaying the torso” a mistake?
Momentum assists shoulder strength.
Front Plate Raise: why is “Turning the plate” a mistake?
This changes the straight front raise described here.
Front Plate Raise: why is “Forcing it overhead” a mistake?
The controlled range is exceeded unnecessarily.
Front Plate Raise: why is “Hard contact at the bottom” a mistake?
The return is not decelerated.
What should I focus on when doing Front Plate Raise?
Grip the rim securely. Do not bend your wrists as you lift. Do not turn the plate like a steering wheel. Do not drive from your knees. Do not add a shrug at the top. Do not lift your chest to extend the range.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Dumbbell Thruster
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.