How To Do Plate Front Raise

+ Font Size -

Why did you chose the plate front raise out of all the front delt exercises? We'll go over a number of different advantages. But first, let's take a look at how to make one.

How To Do Plate Front Raise


How to do a front plate lift

  • Hold the plate on either side with your arms slightly bent, resting on your hips.
  • Make sure your shoulder blades are back and down before beginning the motion. Your shoulder socket will be in the safest and most optimal position for muscle activation.
  • Raise the plate above your head with forceful movements, squeezing your core and glutes for stability.
  • On the way down, use a 3–4 second negative to keep the weight under control.


Workout with the front plate

  • Aim for 10–12 reps for 3–4 sets with a 1–2 minute pause for hypertrophy.

We recommend sticking to hypertrophy because this exercise can be inconvenient when it comes to building strength (described in disadvantages). Furthermore, the overhead press and dumbbell shoulder press are superior exercises for building pure delt strength, whereas this one is better for mass or as a finisher.


Benefits of the front plate

This workout is both useful and athletic.

At Blackridge, we adore utilitarian movements, and the front plate lift is perfect for translating to everyday life or sport. To begin, we're standing and stabilizing our torso with our core and legs.

In addition, we're employing free weights to stimulate more activation for upper-body stabiliser muscles. Last but not least, we're holding the weight in an unusual way. There aren't always attractive dumbbell handles linked to heavy objects in life!


The front deltoid is extremely well isolated.

When you do this exercise, you will experience a strong contraction. Does this seem self-evident? This is one of those workouts that isolates a muscle so well that the contraction feels superior than other exercises.


Drawbacks of the front plate

Only one plate can be used at a time, preventing gradual overburden.

This exercise, as previously stated, is not a good option for strength and progressive overload. What do you do once you've mastered a 20kg plate? It would be unsafe to hold two plates at the same time.

The majority of individuals utilize this exercise as a hypertrophy supplement to barbell/dumbbell shoulder movements, and it makes sense to add a functional element to your shoulder routine. However, if you really need to increase the weight, a dumbbell front raise is a superior option.


The load is unevenly distributed throughout the lift.

The weight will be the most difficult to move when we hold the plate directly in front of us. The farther a weight is from our center of mass (outwards, not above our heads, etc. ), the more work our muscles have to do.

The weight is incredibly close to our center of mass (from gravity's perspective) at the top of the plate front raise, which means our delts aren't working as hard throughout the rep, but you could argue that the intensity at other portions of the rep or your volume makes up for it. To overcome this disadvantage, you could employ a cable front raise.


Muscles in the front of the plate are worked.

The main muscle worked is the front (anterior) Deltoid.

Because we're bringing our humerus (upper arm bone) closer to our body, our front deltoid will be bearing the brunt of the weight.

In fact, other muscles find it difficult to assist, which is why it's such a great solitary exercise. Unlike an incline chest press, which will recruit a lot of delts despite the fact that we're aiming for pec activation.


Biceps brachii (Biceps brachii) - helping muscles

This workout isn't going to help you develop massive biceps. Our biceps, on the other hand, will have to stabilize the elbow joint as we maintain a modest bend.

The biceps will be continuously adjusting to the difference in force required to move the plate throughout the lift, giving the muscle a tiny workout.

Note: It's OK to feel some upper pec activation during this exercise, but try to keep it to a minimal.


Variations in plate front rise

Dumbbell front raise vs. front plate raise

We can't tell the difference between both exercises because they both target the front delt.

The dumbbell raise has the following benefits: We can use any weight we desire because we aren't limited by the plates available at the gym.

You may argue that because the plate prevents your hands from reaching your pelvis, you have a somewhat greater range of motion, but this is a minor advantage.

In contrast, because of the grip required and the size of the plate, I believe the plate front rise is more functional. How often do we have to manage something as heavy but compact as a dumbbell in our daily lives?

Alternatives for raising the front plate

Front cable lift

The genius of this exercise is that it maintains consistent stress on the front delt, which is one of the key contributors in muscular growth (time under tension). Similar to the front plate rise, you'll feel a lot of tightness at the end of this workout.


Front lift with dumbbells

As previously stated, this is a fantastic alternative. While not as practical as the plate variant, we have a lot more control over the weight we can utilize with dumbbells because we have more options.


Shoulder press with a barbell

This one is a little unique. The barbell shoulder press is one of the key compound activities that you should include in your regimen while targeting your front delts. Because so many more muscles are used to execute this workout, it will stimulate muscular growth all across your body.

write a comment