Plate Front Raise Form
Here are some additional tips to help you get the most shoulder activation from this movement.
- Raise the plate until your hands are just above shoulder level
- Do not bounce the plate off your thighs
- Try not to sway too much, lift the plate using only your shoulders
Plate Front Raise Hand Position
As mentioned, the anterior (front) delt is the primary muscle involved in the plate raise. However, you can slightly change the muscle loading by where you put your hands on the plate.
Usually, a plate raise is performed with one hand on either side of the weight. When your palms are facing in (neutral grip) you involve a little bit of both the front and side delt.
Another option is to move your hands closer to the top of the plate as if you’re driving a car. This “10 and 2” hand position puts your palms down. Also called a pronated grip.
With your hands on top of the plate, you involve more side delt.