ex_3EBWS2

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Shoulders · Weighted

Plate Halo

intermediatestrengthMale & female model

Plate Halo is an intermediate isolation strength exercise that works the delts (shoulders), with the triceps, upper back and core 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

Secondary muscles

Triceps
Upper Back
Core

How to do Plate Halo

Hold a weight plate by its sides in front of your chest.
Move the plate around your head in a circle, close to your head.
Bring it back to the front.
Repeat in one direction, then switch direction.

Form tips

Keep your core braced and hips still.
Keep the plate close to your head.

Plate Halo alternatives

Dumbbell Front Raise (Version 2)

Delts · intermediate

Dumbbell Standing Front Raise Above Head

Delts · intermediate

Reverse Machine Fly (Variation 2)

Delts · beginner

Dumbbell Lying Rear Lateral Raise

Delts · beginner

More delts exercises

Seated Plate Side Raises

Delts · beginner

Plate Lateral Raise

Delts · intermediate

Dumbbell Incline Lying Front Raise

Delts · beginner

Plate Full Front Raise

Delts · intermediate

Dumbbell Upright Shoulder External Rotatio

Delts · intermediate

Dumbbell One Arm Low Fly

Delts · intermediate

Kettlebell Single Arm Lateral Raise

Delts · intermediate

Front Raises Barbell

Delts · intermediate

Plate Halo FAQ

What muscles does Plate Halo work?

Plate Halo mainly works the delts in the shoulders. The triceps, upper back and core work as secondary muscles.

What equipment do you need for Plate Halo?

You need a weighted.

How many sets and reps of Plate Halo 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 Halo good for beginners?

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

How many calories does Plate Halo 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 Halo?

Other exercises for the delts include Dumbbell Front Raise (Version 2), Dumbbell Standing Front Raise Above Head, Reverse Machine Fly (Variation 2) and Dumbbell Lying Rear Lateral Raise.

For developers

Use Plate Halo in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_3EBWS2" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_3EBWS2",
  "name": "Plate Halo",
  "model": "male",
  "counterpartId": "ex_2BHIY2",
  "target": "Delts",
  "equipment": "Weighted",
  "media": {
    "mp4": "https://…/ex_3EBWS2/mp4-720.mp4?…",
    "poster": "https://…/ex_3EBWS2/poster.jpg?…"
  }
}