Plate Front Raise
Muscles worked: Front delts.
How to do it
- While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions.
- Slowly raise the plate as you exhale until it is a little above shoulder level.
- As you inhale, slowly lower the plate back down to the starting position.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Hold the plate at 3 and 9 o'clock
- Raise to eye height, lower slow
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Overhead Press - front delts
- Seated DB Shoulder Press - front delts
- Machine Shoulder Press - front delts
- Smith Machine Shoulder Press - front delts
Track the plate front raise properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.