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Last updated March 5, 2026
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shoulders
Plate Front Raise
Hold a weight plate with both hands and raise it in front of you to shoulder height. The plate grip challenges grip and forearm endurance.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shoulders
Secondary
side shouldersupper chestribs / serratus
Equipment & setup
What you need and how to position yourself before starting.
Equipment
plate
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Select a weight plate and grip it at the 3 and 9 o-clock positions with both hands.
- Stand with feet shoulder-width apart.
- Step 2Starting Position
- Hold the plate at thigh level with a slight bend in your elbows.
- Engage your core and maintain a neutral spine.
- Step 3Execution
- Raise the plate forward and upward in a controlled arc until it reaches shoulder height.
- Keep your arms nearly straight without locking the elbows.
- Pause briefly at the top, squeezing the front delts.
- Lower the plate slowly back to the starting position.
- Avoid using momentum or leaning back.