Plate Front Raise
Primary Muscle Group: Shoulders
Secondary Muscle Group: Trapezius
Equipment Needed: Weight Plate
The Benefits of Plate Front Raise
The front plate raise allows you not just to target your front deltoids but also increase your hand and forearm strength. By doing front raises with weight plates you gain shoulder strength required for most pressing movements like the neck presses and front presses. Also, it puts lesser stress on your traps than the dumbbell or barbell versions. It can be included as a finishing exercise in your workout routine, after doing rows or shrugs.
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The Risks of doing Plate Front Raise
Whilst the barbell shrug is a fantastic exercise for building muscle, it does have some risks associated with it. As mentioned previously, the Barbell shrug is a small movement and this gives people the temptation to stack lots of heavy weight on the barbell. Lifting heavy weight is great and has many benefits BUT if you push it too far, you do risk injuries. Trying to lift too much weight on the barbell shrug can lead to lower back injuries, should injuries and vulnerable to muscle strains.
So before giving Barbell Shrugs a go, here's exactly how to do them without risking pain or injury.
How To Do Plate Front Raise
1. Start by standing upright and your back straight with your arms slightly bent.
2. Keeping your back straight and your elbows slightly bent, exhale as you raise the plate out in front of you in an arcing motion until your arms are parallel with the floor.
3. Hold for a second at the top of the movement.
4. Inhale as you lower the plate in a controlled manner to the starting position.
For Perfect Technique
• Keep your body still during the exercise and avoid swaying back and forth as you raise and lower the weight plate.
• Keeping a slight bend in your knees can help to decrease the pressure on your lower back.
Once you have mastered the Plate Front Raises exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Dumbbell Shoulder Press
1. First, select your dumbbells that will challenge you during your set.
2. Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle.
3. Without leaning back, extend through your elbows to press the weights above your head.
4. Then slowly return to the starting position.
How To Do Dumbbell Lateral Raises
1. Start by standing upright with a dumbbell in each hand with your palms facing inwards.
2. Position your feet roughly hip-distance apart, roll your shoulders back, engage your core, and look straight ahead.
3. Raise your arms simultaneously just a couple inches out to each side – this is your starting position.
4. Inhale & lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height, and your body is forming a "T" shape.
5. Pause and hold for a second at the top of the movement.
6. Lower the weights slowly and return to your starting point. Remember to exhale as you lower the weight.