- Target muscle: Anterior Deltoid
- Synergists: Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezii
- Mechanics: Isolation
- Force: Push
- Stand up straight, holding a weight plate in front of your thighs with both hands. Your hands should be at the three and nine o’clock positions.
- Keeping your back straight and your elbows slightly bent, exhale as you raise the plate out in front of you in an arcing motion until your arms are parallel with the floor.
- Hold for a count of two.
- Inhale as you lower the plate in a controlled manner to the starting position.
Comments and tips
- Keep your body still. Don’t sway back and forth as you raise and lower the weight plate.
- You can reduce your potential to cheat during the plate front raise by sitting down and lowering the plate to between your legs.
- If you lift heavy, the weight plate front raise will significantly challenge your core and especially your lower back. Therefore, increase weight gradually to give your lower back time to adapt.
- Keeping a slight bend in your knees can help to decrease the pressure on your lower back.
- See also the alternating dumbbell front raise.
Plate front raise video