Plate front raise

A front raise holding a plate by the sides. The neutral grip splits the work evenly between both arms and the plate is easier to control than two dumbbells.

• Isolation
• Barbell
• Beginner

How to do it

• Hold the plate at three and nine o’clock, arms nearly straight
• Raise to eye level, no higher
• Ribs down: do not compensate by arching the lower back
• Control the last few centimetres on the way down

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Gathering momentum with the hips
• Going above horizontal with a heavy plate
• Shrugging the shoulders on the way up

Muscles worked

Primary

• Anterior deltoid

Secondary

• Core / abs

Alternatives

• Dumbbell Front Raise
• Cable Front Raise
• Kettlebell Front Raise