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Shoulders

Front Plate Raise

Front Plate Raise (Start)Front Plate Raise (End)
LevelIntermediateEquipmentOtherMechanicIsolationForcePush

A front raise holding a weight plate with both hands to train the front of the shoulders.

Strength
Primary musclesShoulders

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked6 %
Effort during a set5.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand tall holding a weight plate at the sides, with your hands at 3 and 9 o'clock.
  2. 2Let the plate hang in front of your thighs with your arms straight.
  3. 3Brace your core.

How to perform

  1. 1Raise the plate in front of you until your arms reach shoulder height.
  2. 2Keep a slight bend in your elbows.
  3. 3Pause briefly at the top.
  4. 4Lower the plate slowly under control.

Alternatives

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Stretches for Shoulders

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