Plate Front Raise
A front raise holding a weight plate with both hands. Trains the front delts with a fixed two-handed grip that also works the grip.
Primary muscles
- Front Delts
Secondary muscles
- Side Delts
- Serratus Anterior
- Forearm Flexors
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a plate by its sides at the 3 and 9 o'clock positions, arms extended in front of the thighs.
Brace and keep the elbows softly bent.
Raise the plate in front of you to about eye level.
Pause briefly.
Lower slowly back to the start.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Squeeze the plate
Ribs down
Controlled tempo
Common mistakes
Leaning back
Swinging the plate
Bending the elbows to shorten the lever
Safety notes
Grip the plate firmly and keep feet clear in case it slips.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.