Front Raise (Plate)

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Hold a weight plate with both hands at the 3 and 9 o'clock positions and stand feet shoulder-width apart. Tall spine, core engaged.
• Raise the plate forward with straight or slightly bent arms in a smooth arc until it reaches shoulder height or just above.
• Execute the movement without momentum. Do not lean the torso back to initiate the lift.
• Lower the plate slowly and deliberately back to the starting position rather than letting it drop.

Common mistakes

• Leaning the torso backward to help lift the plate, which indicates the load is too heavy and shifts stress away from the anterior deltoid.
• Jerking the plate upward with a swing rather than concentrically contracting the front delts.
• Gripping the plate too narrowly in the centre, which alters the lever arm and puts unnecessary strain on the wrists.

Frequently asked questions

What is the advantage of a plate over dumbbells for the front raise?

A plate enforces a neutral, wide grip and distributes the load evenly across both arms. Gripping the outer rim also introduces a slight shoulder external rotation challenge not present with dumbbells.

How heavy should the plate be?

Start light, around 5 to 10 kg, and increase only when you can complete all reps without momentum or backward torso lean.

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