Front Plate Raise

A intermediate strength exercise for the shoulders, done with a other equipment.

Main muscles: Shoulders
Equipment: Other equipment
Level: Intermediate
Type: Isolation
Movement: Push

How to do the Front Plate Raise

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

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Front Plate Raise

Questions

What muscles does the Front Plate Raise work?

Mainly the shoulders.

Is the Front Plate Raise good for beginners?

It's rated intermediate. Beginners can build up to it with Sled Reverse Flye first.

What can I do instead of the Front Plate Raise?

Good alternatives that train the shoulders: Sled Reverse Flye, Battling Ropes, Dumbbell Lying One-Arm Rear Lateral Raise or Dumbbell Lying Rear Lateral Raise.

How many sets and reps of the Front Plate Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).