Front raise with plate

Exercise overview

Primary muscle group: Shoulders

Exercise type: Plate

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 11

Average per rep (lbs)*: 24

Description: Stand up straight with both hands holding a weight plate in front of your thighs. Make sure your hands are positioned at the three and nine o’clock positions. Keep your back straight and slightly bend your elbows. Exhale as you raise the plate in an arcing motion until your arms are parallel to the floor. Hold the raised position for a count of two. Inhale as you lower the plate back down in a controlled manner. Repeat the exercise for the desired number of repetitions.

Exercise ID: 00109

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Start with a Manageable Weight: Choose a weight that allows you to perform the exercise with proper form. Avoid going too heavy initially to prevent strain and injury.
Maintain a Strong Stance: Stand with your feet shoulder-width apart and keep a slight bend in your knees. This will help you stabilize your body and engage your core.
Engage Your Core: Tighten your abdominal muscles throughout the movement to support your lower back and maintain balance.
Proper Grip: Hold the plate with both hands, maintaining a firm, but not overly tight, grip to ensure control throughout the exercise.
Controlled Movements: Raise the plate steadily and lower it slowly. Quick or jerky movements can lead to injury and reduce the effectiveness of the exercise.
Keep Arms Slightly Bent: Maintain a slight bend in your elbows to reduce the strain on your elbow joints during the lift.
Shoulder Alignment: Ensure your shoulders stay down and back. This prevents hunching and promotes better posture.
Breathing Technique: Exhale as you lift the plate to shoulder height and inhale as you lower it back down. Proper breathing helps with control and endurance.
Avoid Swinging: Focus on using your shoulder muscles to lift the plate rather than using momentum. Swinging reduces the effectiveness of the exercise and can cause injury.
Mind Muscle Connection: Concentrate on feeling the deltoid muscles work as you raise and lower the plate. This active engagement enhances muscle activation and growth.
Use a Mirror: Performing the exercise in front of a mirror can help you monitor your form and make necessary adjustments for better performance.
Progress Gradually: Gradually increase the weight and intensity as your strength improves. Rushing progression can lead to improper form and potential injury.

Exercise overview

Exercise tips and tricks

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