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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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