Plate front raise

Name: Plate front raise exercise demonstration
Uploaded: 2026-11-03
Duration: PT6.64S
Description: A plate front raise lifts one weight plate in front of your body using both hands. You hold opposite sides of the plate and raise it to about shoulder height. It is a front-raise variation with one shared load rather than a dumbbell in each hand.

Also called front plate raise, weight plate front raise.

What is a plate front raise?

A plate front raise lifts one weight plate in front of your body using both hands. You hold opposite sides of the plate and raise it to about shoulder height. It is a front-raise variation with one shared load rather than a dumbbell in each hand.

Two views of a standing man holding opposite sides of one weight plate, lifting it from his thighs to shoulder height, with the front shoulders highlighted.

How do you perform a plate front raise?

Set up

Choose a light plate you can hold securely on opposite sides. Stand with your feet comfortably apart and the plate in front of your thighs.
Keep your torso upright, your elbows slightly bent and your wrists in line with your forearms. Check that your grip will not slip.

Execution

Lift the plate forward in an arc while keeping the same slight bend in your elbows.
Stop around shoulder height without leaning backward to lift it farther.
Lower the plate toward your thighs under control, stopping before it bumps your legs. Set it down securely after the set.

Common mistakes

Choosing a plate you cannot grip securely
Use a smaller plate or one with secure handholds. Do not keep lifting if your fingers are slipping.
Leaning back for extra height
Choose a lighter plate and stop around shoulder height while keeping your torso upright.
Turning the raise into a press
Keep the elbows at the same small bend rather than bringing the plate toward your chest and pushing it away.

Where it fits in a session

Use it where your session calls for front-shoulder accessory work.

Choose the load for a secure grip and controlled shoulder-height repetitions. If the next plate is too heavy, keep the lighter one rather than adding momentum.

Muscles worked

Front

Back

Primary

Secondary

None listed in this guide

Select a muscle name to locate it.

Schematic surface view. Some muscles are partly visible or not shown.

The front deltoids raise the arms forward.

Variations

Dumbbell front raiseUses a separate dumbbell in each hand.
Cable front raiseUses a low cable and its handle rather than a plate held at the rim.

Frequently asked questions

Where should you hold the plate?

Hold opposite sides securely, roughly at the three and nine o’clock positions. Use built-in handholds if they give you a reliable grip.

Should the plate go overhead?

This guide stops around shoulder height. Raising a plate all the way overhead is a different range and is not this repetition.

Is a plate front raise the same as a dumbbell front raise?

Both raise the arms forward. The plate joins both hands around one load, while dumbbells allow each hand its own grip and path.

What if the plate is too heavy?

Use a smaller plate or a lighter front-raise implement. Do not make up the difference by swinging your torso.

Sources

Elzanie A; Varacallo MA. Anatomy, Shoulder and Upper Limb, Deltoid Muscle. StatPearls. https://www.ncbi.nlm.nih.gov/sites/books/NBK537056/