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Shoulders Dumbbell Beginner Video

How to do the Front Delt Plate Raises

Primary: Front Delts · also works Upper Back, Traps.

Front Delt Plate Raises are a shoulder isolation exercise that targets the front deltoid muscles. It is performed with a weight plate and is designed to increase strength and muscle size in the shoulders. This exercise is suitable for all fitness levels and provides a controlled movement that reduces the risk of injury. By lifting a weight plate to shoulder height, this exercise specifically engages the anterior deltoids, helping to improve shoulder stability and strength.

Demo video: Front Delt Plate Raises · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand with your feet shoulder-width apart, holding a weight plate with both hands in front of your thighs.

  2. 2

    Keep your arms straight and lift the weight plate in front of you to shoulder height.

  3. 3

    Pause for a moment at the top of the lift, then slowly lower the plate back to the starting position.

Coaching cues

  • Keep your core engaged to maintain proper posture and prevent any lower back strain.
  • Avoid using momentum to lift the plate; focus on the strength of your shoulders.
  • Control the movement both during the lift and the descent to maximize muscle engagement.

Sets, reps and where it fits

Muscle

3–4 × 10–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Front Delt Plate Raises alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Front RaiseDumbbell · beginner Dumbbell Front Raises StandingDumbbell · beginner Band Front RaiseResistance Band · beginner Cable Front Raise Double ArmCable · intermediate Cable Front Raise Single ArmCable · intermediate Standing Front Barbell Raise Over HeadBarbell · intermediate

Frequently asked questions

What muscles does the Front Delt Plate Raises work?

Primary: Front Delts. Secondary: Front Delts, Upper Back, Traps

How many sets and reps of Front Delt Plate Raises should I do?

For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Front Delt Plate Raises?

Same movement pattern, different equipment: Front Raise, Dumbbell Front Raises Standing, Band Front Raise, Cable Front Raise Double Arm, Cable Front Raise Single Arm, Standing Front Barbell Raise Over Head.

Is the Front Delt Plate Raises good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.