Plate Front Raise

Technique

Hold a weight plate with both hands at the sides, gripping it at 3 and 9 o'clock. Keeping your arms slightly bent, raise the plate straight up in front of you to shoulder height. Pause briefly at the top, then lower back down under control. Avoid swinging your torso to generate momentum.

Steps

1. Hold a weight plate with both hands at the sides, gripping it at 3 and 9 o'clock
2. Keep your arms slightly bent
3. Raise the plate straight up in front of you to shoulder height
4. Pause briefly at the top
5. Lower back down under control, avoiding swinging your torso to generate momentum

Common mistakes

• Swinging the torso to help lift the plate instead of using shoulder strength alone
• Raising the plate above shoulder height, shifting tension off the front delts
• Locking the elbows completely straight instead of keeping a slight bend

Variations

• Plate front raise with a brief pause at shoulder height for extra time under tension
• Alternating single-arm plate front raise with a lighter plate
• Plate front raise combined with a squat for a full-body variation

FAQ