Plate front raise

Standing tall with a weight held in both hands in front of the thighs, the straight arms raise it in front to shoulder height and lower it slowly: the front raise with one weight in both hands.

Lateral raise family

Choose your level

Easier

Band lateral raise

Standard

Dumbbell lateral raise Seated dumbbell lateral raise Seated cable lateral raise Lateral raise to front raise Front raise Alternating front raise Cable front raise Plate front raise Scaption raise Cable lateral raise

Harder

Smith machine upright row Upright barbell row Cable upright row Band upright row Dumbbell upright row

These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.

DemandEasy

Equipment requiredWeight plates + Medicine ball

Muscle focusShoulders · Chest

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Stand tall, a plate or medicine ball held in both hands in front of the thighs.
Raise it in front on straight arms to shoulder height; pause.
Lower it slowly.

Form cues

Keep the trunk still; don't lean back.
Keep the elbows just soft.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Mass General's shoulder guide advises raising with the thumbs up rather than the palms down: do so with a sore shoulder. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Front raise (beginner) ↗
Mass General Sports PT · Strength training for the shoulder (forward raises with the thumb up, not the palm down) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

What it works

Muscles

Main: Shoulders. Also: Chest.

Anatomy: Deltoid, Rotator cuff, Supraspinatus, Infraspinatus, Subscapularis, Teres minor.

Equipment

Weight plates + Medicine ball

Level

Beginner. See the easier and harder options above.

Guides that use it

Front raises guide

Similar moves

Alternating front raise demonstrated on the 3D figure

3D demoAlternating front raiseBeginner · A dumbbell

Alternating hammer-grip front raise demonstrated on the 3D figure

3D demoAlternating hammer-grip front raiseBeginner · A dumbbell

Barbell front raise to overhead demonstrated on the 3D figure

3D demoBarbell front raise to overheadIntermediate · A barbell

Cable front raise demonstrated on the 3D figure

3D demoCable front raiseBeginner · A cable machine

Cable lateral raise demonstrated on the 3D figure

3D demoCable lateral raiseBeginner · A cable machine

Dumbbell front raise to overhead demonstrated on the 3D figure

3D demoDumbbell front raise to overheadIntermediate · A dumbbell

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Questions people ask

What muscles does the Plate front raise work?

Mainly the shoulders, with help from the chest.

What equipment do I need for the Plate front raise?

Weight plates + Medicine ball.

Is the Plate front raise good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Smith machine upright row.

What is an easier alternative to the Plate front raise?

Try the Band lateral raise. Both are written steps in the same progression.

How do I make the Plate front raise harder?

Progress to the Smith machine upright row or the Upright barbell row. Follow that guide’s technique and any stated timing.