Plate Front Raise
The plate front raise targets the anterior (front) deltoid by holding a weight plate with both hands and raising it to eye level. Gripping the plate at 9 and 3 o'clock engages the forearms and provides a neutral grip path.
How to Perform
Hold a weight plate with hands at 9 and 3 o'clock positions, arms hanging in front of your thighs.
Raise the plate in front of you with straight arms until it reaches eye level.
Pause briefly at the top and squeeze your front delts.
Lower the plate back down slowly — do not let gravity do the work.
Common Mistakes to Avoid
Swinging the plate up with hip momentum instead of raising it with strict deltoid contraction.
Raising the plate above head height, which recruits the traps and reduces front delt tension.
Leaning backward as the plate gets to the top of the movement.
Muscle Activation
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