Plate Front Raise

How to do Plate Front Raise

• Stand tall holding a plate with both hands at the sides, arms straight in front of your thighs.
• Raise the plate forward with straight arms until it is at shoulder height.
• Pause for a second without leaning back; the ribs stay down and the core braced.
• Lower slowly to the thighs. If you have to swing to get it up, take a lighter plate.

These are the same steps you see in the exercise guide in the Flawless app.

Muscles worked

Muscle data from StrengthLog.

Why do it

• Front delt in isolation
• Fills the gap between chest and shoulder
• Light weight, precise work

Rep standards for Plate Front Raise

Numbers are reps in one set, for ages 23–39.

Flawless ranks Plate Front Raise by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.

Similar exercises

• Wall Walk
• Arnold Press
• Barbell Front Raise
• Behind the Neck Press
• Bradford Press
• Cable Front Raise
• Dumbbell Front Raise
• Dumbbell Shoulder Press
• All 469 exercises in the library

Questions

What muscles does Plate Front Raise work?

It works mainly the front deltoid, with help from the lateral deltoid.

How do you do Plate Front Raise?

Stand tall holding a plate with both hands at the sides, arms straight in front of your thighs. Raise the plate forward with straight arms until it is at shoulder height. Pause for a second without leaning back; the ribs stay down and the core braced. Lower slowly to the thighs. If you have to swing to get it up, take a lighter plate.

How many reps of Plate Front Raise is good?

In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.