Front Plate Raises

Front plate raises are designed to target your shoulders. Not only will they strengthen your shoulders, they will also help make your shoulders look wider, making your body appear more balanced and athletic, which in turn can boost your confidence.

Front Plate Raises

Front Plate Raises | Image:

What You Need

You will need a barbell plate to do your front plate raises. The barbell plates are the big flat weights. Don’t pick one that’s too heavy for you. Instead get a weight that you will be able to lift easily.

How to do Front Plate Raises

Front Plate Raises are done in the standing position. Make sure both feet are flat and aligned with your shoulders. You want to keep your back straight so you don’t hurt it.

  • Once you are in the proper position, you will need to place your hands on the barbell weight correctly. Place your right hand in the 3 o’clock position on the weight. Now take your left hand and place it at the 9 o’clock position. When your hands are placed in the correct position your palms will be pointing towards each other.
  • Keeping a firm grip on the barbell weight, lower it until it is almost at your waist. Your elbows will be slightly bent and pointing at the wall behind you. Your arms will be extended and locked into place. This is going to be your starting position for the front plate raises.
  • While exhaling, raise the plate slowly until it’s just above your shoulders. You will know the weight is at the correct height when you can see through the hole. Your arms should have stayed locked in the same position they were in at the beginning. You are using your shoulders to pull the plate up in front of you, not your arms or your torso.
  • Hold this position for a second while you look through the hole. Now start to inhale as you bring the plate back down to your starting position. Do the recommended number of repetitions.

To see this exercise in action, check out our front plate raises video demonstration.

If you do not feel comfortable with the barbell plate or cannot keep your grip on it, there are other items that can be used. Dumbbells can be used instead, and you can do one arm at a time or you can do both at once. Some people prefer using dumbbells because they can easily add more weight. If you feel more comfortable being able to grab a bar with both hands then use the barbells. Cables can also be used if you are worried about dropping the weights on to the ground.

If you are not sure if you are doing the front plate raises correctly, then stop and ask a professional. The whole point of the exercise is to build and strengthen your shoulders and not to hurt them.

Over time, front plate raises will make your shoulders appear wider, and will cut them and give them definition.

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