GYMKC
Menu
Get the app

Plate Front Raise

Front delts Side deltsForearms Isolation Weight plate
Demo (loops)

How to do it

Starting position

  1. Stand upright with your feet shoulder-width apart.
  2. Hold the sides of the plate with both hands facing each other.
  3. Bend your elbows slightly and keep them pinned.
  4. Look straight ahead.

Movement

  1. Push the plate upward and forward using your front delts.
  2. Raise the plate until your arms are parallel to the floor.
  3. Slowly return to the starting position while maintaining tension in your shoulders.

Breathing

Exhale as you raise the plate and inhale as you lower it.

Trainer tips

  • Hold the plate with both hands and raise it to eye level
  • Keep your torso upright and lift without momentum

Cautions

  • If you use heavy weight, you can injure your shoulder rotator cuff, so start with a light plate.
  • If you fully straighten your elbows, it strains the joints, so always keep a slight bend.
  • Using momentum while arching the lower back
  • Lifting too high and engaging the traps

Exercise info

Primary musclesFront delts
Secondary musclesSide delts · Forearms
EquipmentWeight plate
Movement patternIsolation
Rep range10–15 reps
7 similar exercises

Representative exercise: Plate Front Raise

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 23.1 kg.

With the weight plate, it moves up to the next weight you have. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the appMore exercises

Related exercises

Weighted Plate Front Rotation RaiseHarderCable Standing Y Raises (with Rope Attachment)HarderBarbell Front RaiseSimilar exerciseBand Front RaiseSimilar exerciseCable Front RaiseSimilar exerciseCable One Arm Front RaiseSame muscle · different equipmentDiagonal Front Scoop RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.