Plate Front Raise
Isolation exercise targeting the shoulders. Raise the arms in an arc with a slight elbow bend, controlling the way down without swinging.
Muscles worked
- Front deltoid (primary)
Equipment
Machine
How to do it
- While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
- Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
- As you inhale, slowly lower the plate back down to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps to start with
3 sets of 12 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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