Plate Front Raise: How To Do, Muscle Worked & Tips

The plate front raise is classified as an upper body isolation exercise, with the anterior head of the deltoid muscle group being the main focus of this exercise.

You can do the plate front raise seated or standing, but it’s best to keep the weight moderate for most lifters to ensure the safety of the shoulder joints.

If you lift heavy, the weight plate front raise will significantly challenge your core and especially your lower back. Therefore, increase weight gradually to give your lower back time to adapt.

Muscles Worked During Plate Front Raise

Primary: Anterior deltoid.

Secondary: Upper pectoralis, trapezius, Serratus Anterior, Lateral Deltoid.

Plate Front Raise

How To Do Plate Front Raise

  1. Stand up straight, holding a weight in front of your thighs with both hands. Your hands should be at the three and nine o’clock positions.
  2. Maintaining a slight bend in your elbows, raise the plate until your arms are parallel with the ground.
  3. Pause, and then slowly lower the weight back to the starting position.
  4. Repeat for the desired number of repetitions.

Plate Front Raise Variations

You can do these variations in place of or in addition to standard front raises.

Plate Front Raise With Rotation

Plate Front Raise with rotation is an isolation exercise that targets the fronts and sides of the shoulders. Suitable for all levels, this shoulder flexion exercise is a good option for building strength, improving shoulder mobility and shaping your shoulder heads.

Gaining the maximum benefit from the Front raise with rotation, requires a strong mind muscle connection. First, be absolutely certain to begin the movement by engaging your front (anterior) delts.

Plate Front Raise With Rotation

Muscles Worked During Front Raise With Rotation

Primary Muscle Worked: Anterior deltoid.

Secondary Muscle Worked: Upper pectoralis, Trapezius, Hand Flexors, Serratus Anterior, Lateral Deltoid.

How To Do Plate Front Raise With Rotation

  1. Grasp a weight plate with both hands. The hands are at the sides of the plate, the palms of the hands point to each other.
  2. Your posture is upright, and the feet are hip width apart.
  3. Lift the plate up to approximately shoulder height and maximally contract your front delts.
  4. Hold the arms horizontally, now rotate the hands, one hand is under the plate, the other on top of it.
  5. Now rotate to the other side do several reps, do not let the body swing.


  • Maintain a neutral back and engage your core throughout the exercise.
  • Do not allow the handle to touch your body, and do not allow your body to move (or swing) throughout the movement.
  • Try not to bounce at the top of the movement, allow the shoulders to flex and then lower slowly. This is an isolation exercise, so the focus should be on form and muscle contraction, not weight.
  • Do not use your lower back to power through the motion. Use controlled movements to lift with your delts.

Frequently Asked Question

What does plate front raise work?

Front Plate Raises primarily work on the Anterior Deltoid. The secondary muscles worked during front plate raise in this lift are the Upper pectoralis, trapezius, Serratus Anterior, Lateral Deltoid.

Is plate front raise Good?

Yes, Plate front raises are an excellent shoulder exercise to build anterior delts. This shoulder flexion exercise is a great option for building shoulder strength, improving shoulder mobility, and shaping your shoulder muscles.

Is plate front raise push or pull?

Front Plate Raises are a push exercise. This exercise will help you build strength and definition in the front and sides of your shoulder.

Are Plate raises a good workout?

The front raise is a versatile and effective strength and muscle building exercise for athletes of all types.

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