Front Plate Raise

ShouldersOtherIntermediateIsolation

Front Plate Raise — start position — START

Front Plate Raise — finish position — FINISH

How to do it

01While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
02Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
03As you inhale, slowly lower the plate back down to the starting position.
04Repeat for the recommended amount of repetitions.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell

Front Dumbbell Raise Side Lateral Raise Alternating Deltoid Raise Bent Over Dumbbell Rear Delt Raise With Head On Bench

With cable

Face Pull Bent Over Low-Pulley Side Lateral Cable Seated Lateral Raise

With barbell

Upright Barbell Row

With bands

Band Pull Apart

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