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ex_D4NDWC

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

Shoulders · Weighted

Plate Reach

intermediatestrengthMale & female model

Plate Reach is an intermediate isolation strength exercise that works the delts (shoulders), with the core and chest 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

  • Front Shoulders

Secondary muscles

  • Core
  • Chest

How to do Plate Reach

  1. Stand holding a weight plate at your chest.
  2. Press the plate straight out in front of you.
  3. Hold it briefly at arm's length.
  4. Bring it back to your chest and repeat.

Form tips

  • Keep your core braced.
  • Don't let your shoulders shrug.

Plate Reach alternatives

Cable Leaning Lateral Raise exercise demonstration

Cable Leaning Lateral Raise

Delts · beginner
Cable Lateral Raises exercise demonstration

Cable Lateral Raises

Delts · beginner
Dumbbell Rear Lateral Raise exercise demonstration

Dumbbell Rear Lateral Raise

Delts · intermediate
Dumbbell Lying External Shoulder Rotation exercise demonstration

Dumbbell Lying External Shoulder Rotation

Delts · beginner

More delts exercises

Plate Full Front Raise exercise demonstration

Plate Full Front Raise

Delts · intermediate
Cable Y Raise exercise demonstration

Cable Y Raise

Delts · beginner
Cable One Arm Front Raise exercise demonstration

Cable One Arm Front Raise

Delts · beginner
Dumbbell Seated Front Raise exercise demonstration

Dumbbell Seated Front Raise

Delts · beginner
Dumbbell Shoulder Extension exercise demonstration

Dumbbell Shoulder Extension

Delts · intermediate
Dumbbell Face Down Lying Shoulder Pres exercise demonstration

Dumbbell Face Down Lying Shoulder Pres

Delts · beginner
Seated Plate Bus Drivers exercise demonstration

Seated Plate Bus Drivers

Delts · beginner
Cable Bent Over One Arm Lateral Raise exercise demonstration

Cable Bent Over One Arm Lateral Raise

Delts · beginner

Plate Reach FAQ

What muscles does Plate Reach work?

Plate Reach mainly works the delts in the shoulders. The core and chest work as secondary muscles.

What equipment do you need for Plate Reach?

You need a weighted.

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

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

How many calories does Plate Reach 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 Reach?

Other exercises for the delts include Cable Leaning Lateral Raise, Cable Lateral Raises, Dumbbell Rear Lateral Raise and Dumbbell Lying External Shoulder Rotation.

For developers

Use Plate Reach 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_D4NDWC" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_D4NDWC",
  "name": "Plate Reach",
  "model": "male",
  "counterpartId": "ex_IZZ4Z4",
  "target": "Delts",
  "equipment": "Weighted",
  "media": {
    "mp4": "https://…/ex_D4NDWC/mp4-720.mp4?…",
    "poster": "https://…/ex_D4NDWC/poster.jpg?…"
  }
}