Plate Front Raise
4 SETS - 12 REPETITIONS
1. Set Up:
Stand with your feet shoulder-width apart.
Hold a weight plate with both hands, using a grip that allows your palms to face your thighs.
Choose a weight that is appropriate for your fitness level.
2. Starting Position:
Keep your core engaged and maintain a natural stance with a slight bend in your knees.
Hold the weight plate in front of your thighs, with your arms fully extended.
Your palms should be facing your thighs, and your back should be straight.
3. Lifting Motion:
Inhale as you raise the weight plate upward in front of you.
Keep your arms extended and raise the plate until it reaches shoulder height or slightly higher.
4. Range of Motion:
Continue lifting until your arms are parallel to the ground or slightly above it.
Focus on engaging your front deltoid muscles during this phase.
5. Squeeze and Pause:
At the top of the movement, pause briefly and contract your front deltoid muscles.
6. Lowering the Weight Plate:
Exhale as you slowly lower the weight plate back down to the starting position with control.
7. Finish:
Once you’ve completed your set, carefully place the weight plate on the ground or on a stable surface.
Tips for Proper Front Plate Raise Form:
Controlled Movements: Perform the exercise with controlled and deliberate motions.
Core Engagement: Engage your core muscles to maintain proper posture and stability.
Breathing: Inhale as you raise the weight plate and exhale as you lower it.
Warm-Up: Perform a light warm-up before starting your front plate raises to prepare your shoulder muscles.
Variations: You can use different grip positions on the weight plate or use a barbell plate for variety.