Male model ex_MMQR72

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Shoulders · Weighted

Plate Front Raise

intermediatestrength

Plate Front Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a weighted. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Weighted
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · Anterior Deltoids

Secondary muscles

Upper Back · Rhomboids, Trapezius

How to do Plate Front Raise

Stand with your feet shoulder-width apart, holding a weight plate with both hands. Keep your arms extended straight down in front of your hips.
Raise the plate in front of you with straight arms until they are parallel to the floor, keeping a slight bend in your elbows.
Pause briefly at the top of the movement, then slowly lower the plate back to the starting position with control.
Repeat the movement for the desired number of repetitions, maintaining good form throughout.

Form tips

Avoid using momentum to lift the plate; focus on a slow and controlled movement.
Keep a slight bend in your elbows to protect your joints.
Breathe steadily, exhaling as you lift the plate and inhaling as you lower it.

Plate Front Raise alternatives

Kettlebell Front Raise

Band Front Raise

Dumbbell Front Raise

Barbell Front Raise

More delts exercises

Plate Full Front Raise

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Dumbbell Seated Front Raise

Delts · beginner

Ez Bar Standing Front Raise

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Front Raise Resistance Bands

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Suspension Trainer With Grips Front Raise

Delts · intermediate

Dumbbell Incline Front Raise

Delts · intermediate

Standing Front Raise Dumbbell

Delts · intermediate

Cable One Arm Front Raise

Delts · beginner

Plate Front Raise FAQ

What muscles does Plate Front Raise work?

Plate Front Raise mainly works the delts in the shoulders (Anterior Deltoids). The upper back work as secondary muscles.

What equipment do you need for Plate Front Raise?

You need a weighted.

How many sets and reps of Plate Front Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Plate Front Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Plate Front Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Plate Front Raise?

Other exercises for the delts include Kettlebell Front Raise, Band Front Raise, Dumbbell Front Raise and Barbell Front Raise.

For developers

Use Plate Front Raise in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_MMQR72" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_MMQR72",
  "name": "Plate Front Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Weighted",
  "media": {
    "mp4": "https://…/ex_MMQR72/mp4-720.mp4?…",
    "poster": "https://…/ex_MMQR72/poster.jpg?…"
  }
}