Plate Front Raise: How to Perform with Perfect Form
Learn how to master the plate front raise to isolate your front deltoids. Follow our expert guide for better shoulder strength and definition.
How to Perform
- Stand upright with your feet shoulder-width apart and hold a weight plate by its sides at the three and nine o'clock positions.
- Position the plate in front of your thighs with your arms fully extended and a slight bend in your elbows.
- Engage your core and slowly lift the plate forward and upward until it reaches eye level while keeping your torso stationary.
- Pause for a brief second at the top of the movement to maximize muscle tension.
- Lower the plate back to the starting position in a slow, controlled manner rather than letting gravity pull it down.
- Maintain a neutral spine and avoid leaning back as you complete the prescribed number of repetitions.
Common Mistakes
- Using excessive momentum by swinging the hips to lift the weight.
- Raising the plate significantly above shoulder height, which increases joint strain.
- Locking the elbows completely, which shifts tension from the muscles to the joints.
- Leaning the torso backward to compensate for a plate that is too heavy.
Muscles Worked
Primary movers
- Front Delts
Stabilizers
- Side Delts
- Upper Traps
- Serratus Anterior
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Front Delts · Shoulders