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

Among the many shoulder exercises, there is one that promises to shape those deltoids and make your upper body stronger: the plate front raise.

This is a simple and effective exercise that many people don’t think about. It uses a simple weight plate to work on your anterior deltoids.

The plate front raise is a must-try if you want to build your shoulder definition, improve daily functional strength, or just change up your routine.

Let’s discuss this exercise’s technique, benefits, and why it should be a staple in your fitness journey.

What is Plate Front Raise

The Plate Front Raise is a strength training exercise primarily targeting the anterior deltoid muscle in the shoulders. It is a variation of the traditional front raise exercise, but instead of using dumbbells or a barbell, you utilize a weight plate.

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.

Plate front raise
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Muscles Worked During Plate Front Raise

The Plate Front Raise predominantly focuses on the anterior portion of the shoulder. However, a few other muscles are also activated to assist and stabilize the movement.

Primary Muscles worked

  • Anterior Deltoid (Front Deltoid)

Secondary Muscles Worked

Stabilizing Muscles

Muscles Worked During Plate Front Raise

How To Do Plate Front Raise

  1. Stand upright with a firm and stable stance, feet roughly shoulder-width apart.
  2. Hold a weight plate with both hands at the sides, specifically around the 3 o’clock and 9 o’clock positions.
  3. Begin with your arms fully extended and the plate resting lightly against your thighs. Your palms should be facing your body.
  4. Lift the plate straight up in front of you with your elbows slightly bent.
  5. Elevate the weight until it’s approximately at shoulder height or just before reaching the point where your arms are parallel to the ground.
  6. Slowly lower the weight plate back to the starting position.
  7. Do 8-15 reps for 2-4 sets to improve muscle endurance and hypertrophy.
Plate Front Raise

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 (lateral delt). 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.
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Frequently Asked Question

What does plate front raise work?

Front Plate Raises primarily work on the Anterior Deltoid. The secondary muscles worked during the 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 the 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.


Plate front raises are a simple yet effective exercise that can help tone and strengthen your shoulders, chest, and core.

Doing this exercise, you can also improve your posture and develop strength in the muscles that support the shoulder joint. We encourage you to try plate front raises in your next shoulder workout and see how they help you.

Don’t forget to share your experiences with plate front raises in the comments section below.

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