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Shoulders · Weighted
Seated Plate Side Raises
Seated Plate Side Raises is a beginner 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 4.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Shoulders
Secondary muscles
- Traps
How to do Seated Plate Side Raises
- Sit tall holding a light plate in each hand at your sides.
- Raise your arms out to the sides to shoulder height.
- Pause briefly.
- Lower slowly and repeat.
Form tips
- Lead with your elbows.
- Don't shrug.
Seated Plate Side Raises alternatives
More delts exercises
Seated Plate Side Raises FAQ
What muscles does Seated Plate Side Raises work?
Seated Plate Side Raises mainly works the delts in the shoulders. The traps work as secondary muscles.
What equipment do you need for Seated Plate Side Raises?
You need a weighted.
How many sets and reps of Seated Plate Side Raises 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 Seated Plate Side Raises good for beginners?
Yes. Seated Plate Side Raises is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Seated Plate Side Raises burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Seated Plate Side Raises?
Other exercises for the delts include Seated Dumbbell Neutral Grip Side Raises, Seated Dumbbell Neutral Grip Front Raises, Front Raises Barbell and Lateral Raises Dumbbell.
For developers
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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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