Plate Front Raise
Hold a plate at the edges and raise it to eye level with straight arms, avoiding any swing.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Front delts
- Equipment
- Plate
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the front delts, for when the plate is taken or you want a change.
Questions
- What muscles does the Plate Front Raise work?
- The Plate Front Raise mainly works the front delts.
- What equipment do you need for the Plate Front Raise?
- A plate.
- How many sets and reps of the Plate Front Raise?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Plate Front Raise?
- Arm Circles, Band Overhead Press, Band Shoulder Dislocates and Barbell Overhead Press work the same main muscle.
Program it for your clients
Coaches add the Plate Front Raise to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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