Having a pair of strong shoulders is a blessing. While small, our shoulders play an integral role in many everyday and athletic activities. Most notably, our shoulders allow us to raise our arms, press and lift objects above our head (1). Strong shoulders also contribute to joint stability and reduce the risk of injuries.

Plate front raises are one of the simplest and most effective movements you can do to strengthen your deltoids. The goal with the movement is to grab a weight plate, stand tall, and repeatedly raise it in front of your body. In doing so, your shoulders have to work hard and get stronger. 

The plate front raise is also great because it reinforces core stability and offers a good overloading potential. You can start with a light plate and gradually increase the load as your shoulders get stronger.

We recommend including the plate front raise later in your workout, seeing as the movement isolates your shoulders.

How to do a Plate Front Raise

1. Grab a plate that is light enough for you to do at least ten smooth repetitions.
2. Position your hands at two opposite sides of the plate with your arms straight and to your sides.
3. Bring your shoulders back, position your feet at roughly hip-width level, direct your gaze forward, and take a breath.
4. Engage your shoulders and chest muscles to lift the plate in front of you as you keep your arms straight.
5. Lift the plate until your arms become parallel with the floor and hold for a moment.
6. As you exhale, slowly bring the plate back to the starting position where it rests lightly against your upper thighs. Keep your arms unbent throughout the entire repetition.
7. Take another breath and repeat the motion.

What muscles does plate front raise activate?

The primary muscles involved in the plate front raise are our shoulders (deltoids). Our deltoids serve many functions, one being shoulder flexion (raising our arms forward), which occurs during plate front raises. The movement primarily trains the front shoulder head, but it also works the middle deltoid area (2).

Plate front raises also involve the serratus anterior, which causes shoulder protraction (3). Similarly, the movement works our biceps and upper chest, which contribute to shoulder flexion (2).

Our midsection musculature is also involved in plate front raises. As we lift the plate forward and away from our center of gravity, our abs, obliques, transverse abdominis, erector spinae, and glutes keep us stable.

Building the Strength to do a Plate Front Raises 

The plate front raise is not a beginner movement, so it’s important to have a strong base before you start doing it. Standing shoulder presses with dumbbells and a barbell are great beginner movements. It builds your shoulder strength and reinforces core stability, essential in front raises. Plus, you can start with light weights and gradually increase the resistance in the upcoming months. 

Lateral raises are also beneficial because you can start with the lightest dumbbells to isolate your shoulders and make them stronger. Aside from that, general training will also build the necessary shoulder strength for effective plate raises. Movements like the bench press, push-up, upright row, and shrug are highly beneficial and contribute to deltoid strength and stability.

Once you feel ready, begin with a lighter plate, focus on smooth execution, and train with a full range of motion. You should be able to do at least 12 to 15 good repetitions with a plate before increasing the load.

Variations and Modifications of the Plate Front Raise

1. Dumbbell Front Raise

A simple variation of the plate front raise is the dumbbell version. Instead of using a weight plate, grab a pair of light dumbbells and perform the same movements. Dumbbells offer the distinct advantage of forcing each deltoid to work independently, leading to more balanced development.

2. Plate Front Raise With a Pause

Adding a pause at the top of each repetition is a great way to make the movement more difficult and burn out your shoulders. Raise the plate to head level and hold it there for two to three seconds.

3. Plate Front Raise With a Twist

A neat way to make the movement more challenging without using a heavier plate is to include a twist at the top of each repetition. For example, raise the plate to head level, but instead of lowering it, twist the plate clockwise. On your next repetition, lift the plate, and turn it counter-clockwise.

Mistakes to Avoid

The most common mistake with plate front raises is using too much weight. As a result, trainees resort to swinging and momentum to lift the plate. Doing so isn’t ideal because it takes the tension away from the deltoids, forcing larger muscle groups to take control and do more of the work. Instead, you should pick a weight plate you can comfortably lift for at least 12 smooth repetitions.

Another common mistake with plate front raises is shrugging your shoulders at the top position. For example, a trainee would raise the plate to head level but elevate their shoulders as the weight travels up. Avoid the mistake because shrugging creates tension in your trapezius, and our goal is to isolate the deltoids. Keep your shoulders down and back throughout each set.

The third common mistake with plate front raises is shortening the range of motion. Many trainees lift the plate halfway up, lower it to their hips, and repeat. Doing so isn’t ideal because it prevents full deltoid activation on every repetition. Instead, you should raise the plate to head level and lower it to your upper thighs.

Similar Exercises to the Plate Front Raise

Standing Military Press (Barbell)

The standing military barbell press is an excellent compound exercise that trains your entire body and develops pushing strength. To do this movement, you have to grab a barbell, brace your body, and press it above your head. In doing so, you emphasize your deltoids and work your upper chest, triceps, upper back, and midsection muscles (4).

Lateral Raise (Dumbbell)

Dumbbell lateral raises are a simple and effective exercise to emphasize the middle portion of your deltoids (2). The goal is to grab a dumbbell and raise it to your side, forcing the medial deltoid to do all the work.

Pike Push-Up

Pike push-ups are an effective bodyweight exercise you can do for shoulder growth, especially when you don’t have any equipment around. You have to elevate your feet on a chair, gym bench, or similar. From the position, plant your hands into the floor, straighten your back, and begin doing push-ups.

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The wall sit is a simple and beginner-friendly movement that strengthens your quadriceps and midsection (1). The objective is to place your back and buttocks against a wall, descend into a squat and hold the position. Doing so builds isometric strength and improves your balance.

A huge benefit of wall sits is that the movement allows you to train a range of major muscle groups in the body without placing stress on your joints. For example, the wall sit strengthens your quadriceps without putting pressure on your knees. But despite the simplicity, the movement builds whole-body strength that improves athletic performance and makes everyday tasks more accessible.

You can include wall sits in the middle of your workouts or toward the end. Begin with two to three rounds of 20 to 30 seconds and build up from there.

How to do a Wall Sit

1. Position your upper back flat against a wall. Your head, upper back, and butt should be in contact.
2. Extend your legs forward several inches, position your feet at hip-width distance, and plant them firmly on the floor.
3. Engage your core and slide down the wall while keeping your back in contact with it.
4. Lower yourself until your knees are at a 90-degree angle, and your thighs are parallel to the floor. Your knees should be straight up from your ankles and in line with your hips. Your upper and lower back should remain in contact with the wall.
5. Extend your arms forward for balance if you wish.
6. Keep your midsection and glutes engaged throughout this movement, and make sure to take deep breaths.
7. Once you’re finished, slide up the wall by engaging your lower body and pushing through your heels, much like you would on a squat.

What muscles does the wall sit activate?

The primary muscles that work during a wall sit are our quadriceps, the large four-headed muscles covering our thighs’ front side and producing knee extension (2). The muscle group works hard to keep our knees at a 90-degree angle during a wall sit (1). Our hamstrings, glutes, and calves work during a wall sit to assist the quadriceps.

Midsection muscles (rectus abdominis, transverse abdominis, and obliques) also work during wall sits to support the torso and keep us stable. Similarly, wall sits work some back muscles, including our erector spinae, rhomboids, and trapezius, which keep our shoulder blades retracted and torso rigid.

Tips on doing a Wall Sit with Proper Form

One of the most important things you need to do is ensure that your back and buttocks are against a wall. Doing so will allow you to assume the correct position and avoid unnecessary stress on your back.

As you descend, ensure that your thighs are parallel to the floor or close to the position. It might not seem important, but reaching adequate depth will allow you to engage your quadriceps better. Similarly, you should ensure that your shins remain in a vertical position. Meaning, your knees should be directly over your ankles, and your weight should be distributed evenly on your feet. 

It’s also essential to keep your chest out and your upper back flat against the wall as you do the exercise. Slouching forward puts unnecessary stress on your back and can contribute to poor posture. Engage your upper back before a wall sit and maintain that position until you’re finished.

Variations and Modifications of the Wall Sit

1. Quarter Wall Sit

The quarter wall sit is a simple beginner-friendly variation that allows newbies to learn the exercise. Instead of descending until your thighs are parallel to the floor, walk your feet out slightly until you feel some pressure in your quadriceps. Gradually increase the depth over a few weeks as you build strength and muscle endurance.

2. Loaded Wall Sit

In contrast to quarter wall sits, the loaded variation works well for more advanced trainees to challenge themselves further. For example, you can descend into a wall sit, and place a weight plate on your thighs for extra resistance.

3. Single-Leg Wall Sit

Single-leg wall sits are an effective variation that challenges you even more. The goal is to descend into a wall sit, lift one foot off the floor and straighten it. Aside from forcing the supporting leg to work extra hard, the position allows you to engage your abs more effectively.

Mistakes to Avoid

A common mistake with wall sits is not achieving adequate depth. Many trainees descend but not enough, making the exercise less effective than it can be. As you drop, ensure that your thighs are parallel with the floor and that you feel adequate tension in your quadriceps.

Another common mistake with wall sits is having your knees travel in front of your toes. Doing so places more stress on your knees and forces you to support more of your weight on your toes, making the wall sit unnecessarily difficult. Instead, you should have your shins in a vertical position with knees directly over your ankles. 

Slouching forward is the third significant mistake to avoid when doing wall sits. Often, trainees start with an erect torso but slouch forward due to fatigue. A good wall sit means the correct leg and torso position. Do the movement for as long as you can, and take a break if you notice that your posture is getting worse.

Similar Exercises to the Wall Sit

Reverse Plank

The reverse plank is an isometric exercise that strengthens your quadriceps, glutes, and midsection like the wall sit. The objective is to extend your body in a reverse plank position with your torso facing the ceiling and arms supporting your upper body.

Front Squat

Front squats are an effective compound exercise that strengthens your quadriceps and builds up your upper back. Unlike back squats, the goal with the movement is to place the barbell in a front rack position, forcing a more upright torso. As a result, your hips extend to a much smaller degree, and your quadriceps do most of the work (3).

Goblet Squat

Similar to front squats, the goblet squat is an effective quad-strengthening exercise. Your objective with the movement is to hold a dumbbell in front of your chest as you squat. In doing so, you engage your upper back and midsection muscles much more effectively.

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