Video Demonstration
It does not matter if you are a man or woman having a strong pair of shoulders is essential to your daily life and fitness goals.
In this article, we will cover two different ways to perform the Front Plate Raise.
The first version is the traditional method.
The second will double the range of motion and is specifically for helping you to develop your Traps.
We will also provide video and image examples with a step by step description on how you perform the movement.
The difficulty level, equipment you need, what muscles it works, benefits to using it, and some training tips to make sure you are getting the most out of this exercise.
Front Plate Raise How to Guide
Image Example
Step by Step Description
Step 1: Stand with your feet approximately shoulder width apart. Grab a barbell plate with each hand. Have your hands placed at the 3 o'clock and 9 o'clock positions. Have your palms facing toward your body with the plate in front of you at waist height. Your arms should be extended with only a slight bend in your elbows. Keep your arms extended like this throughout the exercise.
You are now in the starting position.
Step 2: Keep your torso stationary and keep your arms extended. In a slow and controlled movement raise the barbell plate up as you breathe out. Keep lifting the plate until it is just above shoulder level. Now hold the weight at this height for two to three seconds.
Step 3: Lower the weight back to the starting position in a slow and controlled movement. When lowering the weight, you should be breathing in.
Step 4: Repeat for the desired number of repetitions to complete your set.
Difficulty Level
The Front Plate Raise is rated as an intermediate level exercise. If you are just starting out on your fitness journey, it is better to use the military press to build your shoulder strength for several months.
After a few months if you feel your shoulders require further development then add this exercise.
Equipment Required
To do this exercise, you will need a weight plate.
You can also use barbells, kettlebells or a dumbbell to do it. Just make sure that your arms are using a shoulder width grip.
Muscles Worked
Front Plate Raises mainly work on the Anterior Deltoid.
The secondary muscles involved in this lift are the Serratus Anterior, Biceps Brachii and Clavicular portions of the Pectoralis Major.
Benefits
Helps you to develop thick, strong shoulders.
Strong shoulders are important for both aesthetics(how you look) and performance. It also reduces your chance of injury.
Developing more strength from this lift will help you to increase other pressing movements like the bench press and shoulder press.
Training Tips
- Do not curl the weight. Over time and as people fatigue they tend to allow the bend at their elbows to increase and effectively begin curling the weight. Make sure to keep only a slight bend in your elbows.
- Keep your body as stationary as you can. Do not sway/rock your body to help lift the weight.
- Swaying is typical when you are lifting too heavy. Reduce the weight and try again.
- Lower the weight slowly. Do not just drop it. Remember it should take two to three seconds for you to return the weight to the bottom position.
- Exhale when you are lifting the weight up and breathe in when lowering the weight.
Version 2 Overhead Front Plate Raise
If you use this variation, you will need to use a much lighter plate because of the increased range of motion.
The plate gets lifted over the top of your head. Raising the plate overhead requires your Traps and Upper back.
According to Paul Carter at T-Nation, this exercise gives the best results in an extremely high rep range (anywhere between 50 to 100).
It should get included at the very end of your training routine.
Remember you need to keep a slight bend in your elbows when performing it. However, do not begin curling the weight.
Instead of stopping when the weight is in line with your line of sight in Step 2 above. You need to continue lifting the weight until it is directly over your head.
Image Example
Inclosing
Building a strong pair of shoulders is important and can help reduce your chance of injury.
When first starting out, it is best to use heavy compound training with a progressive overload training program.
Once you feel that your shoulder development is starting to lag behind you can start adding isolation exercises. That is when you should start to use the Front Plate Raise to bring them up to par with the rest of your body.
references
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