Shoulders / Intermediate / Isolation (single joint)

Front Plate Raise

A plate isolation exercise for the front delts.

At a glance

Primary

Front delts

Equipment

Weight plate

Movement pattern

Front raise (shoulder flexion)

Level

Intermediate

Type

Shoulders, Isolation (single joint)

How to do it

1. While 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.
2. Slowly 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.
3. As you inhale, slowly lower the plate back down to the starting position.
4. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Swinging the weight up with the lower back.

  Why it hurts: The lower back jerks and the shoulder takes a sudden load.

  ✓ Instead: Stand tall, use light weight and raise to shoulder height.

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