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Plate Front Raise

A plate held at 10-and-2 raised to eye level. Simple front-delt isolation with a long lever and no momentum.

BeginnerWeight plate3 × 10–15
Plate Front Raise demonstration thumbnail — PLATE FRONT RAISES: QUICK & EASY TUTORIAL
Front deltsWeight plate

Plate Front Raise

Demo · Brandon Taft

Verified Plate Front Raise demonstration by Brandon Taft. Click to play.

How to do the Plate Front Raise

  1. 1Soft elbows, plate at 10 and 2
  2. 2Raise to eye level only
  3. 3Ribs down, no leaning back
  4. 4Lower under control for 2 seconds

Benefits of the Plate Front Raise

  • Builds strength and size in the front delts through a full, controlled range of motion
  • Also trains upper chest, core as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services