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ex_G3P4HS

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Shoulders · Weighted

Plate Lateral Raise

intermediatestrengthMale & female model

Plate Lateral Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the traps 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

  • Traps

How to do Plate Lateral Raise

  1. Stand holding a light weight plate in each hand at your sides.
  2. Keep a slight bend in your elbows.
  3. Raise your arms out to the sides until they reach shoulder height.
  4. Lower slowly and repeat.

Form tips

  • Lead with your elbows.
  • Don't shrug your shoulders.

Plate Lateral Raise alternatives

Lateral Raise Bodyweight exercise demonstration

Lateral Raise Bodyweight

Delts · intermediate
Machine Lateral Raise exercise demonstration

Machine Lateral Raise

Delts · beginner
Dumbbell Seated Lateral Raise exercise demonstration

Dumbbell Seated Lateral Raise

Delts · beginner
Side Lateral Raise Resistance Band exercise demonstration

Side Lateral Raise Resistance Band

Delts · beginner

More delts exercises

Landmine Lateral Raise exercise demonstration

Landmine Lateral Raise

Delts · intermediate
Cable Leaning Lateral Raise exercise demonstration

Cable Leaning Lateral Raise

Delts · beginner
Band Seated Lateral Raise exercise demonstration

Band Seated Lateral Raise

Delts · beginner
Kettlebell Long Lever Lateral Raise exercise demonstration

Kettlebell Long Lever Lateral Raise

Delts · intermediate
Dumbbell Rear Lateral Raise exercise demonstration

Dumbbell Rear Lateral Raise

Delts · intermediate
Leaning Dumbbell Lateral Raise exercise demonstration

Leaning Dumbbell Lateral Raise

Delts · intermediate
Laying Lateral Raise exercise demonstration

Laying Lateral Raise

Delts · intermediate
Cable Seated Rear Lateral Raise exercise demonstration

Cable Seated Rear Lateral Raise

Delts · beginner

Plate Lateral Raise FAQ

What muscles does Plate Lateral Raise work?

Plate Lateral Raise mainly works the delts in the shoulders. The traps work as secondary muscles.

What equipment do you need for Plate Lateral Raise?

You need a weighted.

How many sets and reps of Plate Lateral 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 Lateral 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 Lateral 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 Lateral Raise?

Other exercises for the delts include Lateral Raise Bodyweight, Machine Lateral Raise, Dumbbell Seated Lateral Raise and Side Lateral Raise Resistance Band.

For developers

Use Plate Lateral Raise 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.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_G3P4HS" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_G3P4HS",
  "name": "Plate Lateral Raise",
  "model": "male",
  "counterpartId": "ex_LLSC2T",
  "target": "Delts",
  "equipment": "Weighted",
  "media": {
    "mp4": "https://…/ex_G3P4HS/mp4-720.mp4?…",
    "poster": "https://…/ex_G3P4HS/poster.jpg?…"
  }
}