A Front Plate Raise is a variant that is similar to the dumbbell’s front raise in which the person lifting holds a plate of weight between two hands instead of using a barbell, dumbbell, or any other weight. It can be a nice addition to exercises that build muscle in the shoulder area or as part of an upper-body or full-body workout.
The front plate raise can be described as an upper-body isolation exercise and the anterior head of the deltoid muscles segment being the object of the exercise.
It is possible to perform the front raise of the plate sitting or standing. However, it is recommended to maintain a moderate weight for the majority of lifters to make sure that shoulders joints.
If you work hard weights, the front raise is going to be a significant strain on your core, particularly those in your lower back. Therefore, gradually increase the weight so that your lower back has the time to adjust.
Instructions for Front Plate Raise
- When standing straight, you can hold the barbell in both hands between the 9 and 3 o’clock places. Your palms should be in front of one another and you should have your arms fully extended and locked with an incline at the elbows. The plate should be positioned close to your waist, in front of you in the direction you want to move. Tips: The arms will remain in this position throughout the workout. This is your starting point.
- Slowly lift the plate while you exhale until it’s just a bit above shoulder level. Then hold the contraction for one second. Tips: make sure that you don’t swing at the body weight. You should also not bend the elbows. Your torso needs to remain straight throughout the exercise as well.
- Inhale and gently lower the plates toward the original position.
- Repeat until you reach the recommended number of repetitions.
Additional Information
- Intense shoulder burn that focuses mainly on the anterior or front deltoids
- It is more challenging than a normal dumbbell front raise, providing more challenge, but using less weight
- variations: You can use barbells, dumbbells, cables, or exercise bands to do this exercise.
- The front plate lifts can be a great exercise to strengthen the deltoids. The plate raise requires core participation to ensure that the body stays steady throughout the exercise to maintain the shoulders in tension.
- The front plate is used to concentrate on anterior and medial deltoids, with traps and the chest helping stabilize the motion. The core muscles are also involved to ensure the stability of the body.
- Front raises are a great exercise that can help strengthen and stabilize the shoulder. To maximize results, mix front raises and pressing exercises such as the overhead press.
Alternates for Front Plate Raise
