Front Plate Raise Guide: Build Strong Anterior Deltoids
Master the front plate raise with our coach-led guide. Learn proper form, avoid common shoulder mistakes, and build anterior deltoid definition.
How to Perform
- Stand upright with your feet shoulder-width apart and hold a weight plate at the 3 o'clock and 9 o'clock positions.
- Rest the plate against your thighs with your arms fully extended and a slight bend in your elbows.
- Engage your core and slowly lift the plate in front of you until it reaches eye level.
- Pause for a moment at the top of the movement to maximize muscle tension.
- Lower the plate back to the starting position under slow, controlled motion without letting it bounce off your legs.
- Repeat the movement for the desired number of repetitions while maintaining a neutral spine.
Common Mistakes
- Using excessive body momentum or swinging the hips to lift the weight.
- Gripping the plate too tightly which can lead to forearm fatigue before shoulder fatigue.
- Hyperextending the lower back as the plate reaches the top of the arc.
- Dropping the weight quickly on the descent instead of controlling the eccentric phase.
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Upper Trapezius
- Serratus Anterior
- Pectoralis Major
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders