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Front Plate Raise

IntermediateStrengthTier T3

You stand tall holding a weight plate at its sides with both hands, arms nearly straight at your waist. You slowly raise the plate in front of you to a little above shoulder height. Then you lower it with control.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Keep the plate held in both hands throughout.
  1. A man standing, both hands gripping a round plate low in front of his waist, arms extended.

    Step 1 of 3

    Stand tall holding the plate in both hands at the 3 and 9 o'clock positions, palms facing each other, arms extended with a slight bend at the elbows and the plate down near your waist in front of you.

  2. The same man, now holding the plate raised to a little above his shoulders, in front of his body.

    Step 2 of 3

    Slowly raise the plate, exhaling, until it is a little above shoulder level, keeping your elbows in the same slightly bent position and your torso stationary.

  3. A man standing, both hands gripping a round plate low in front of his waist, arms extended.

    Step 3 of 3

    Stand tall holding the plate in both hands at the 3 and 9 o'clock positions, palms facing each other, arms extended with a slight bend at the elbows and the plate down near your waist in front of you.

Breathing

  • Exhale as you raise the plate; inhale as you lower it back down.

Safety Information

Warning: keep your torso stationary and upright throughout the raise and the lower -- do not lean back or rock your body to help swing the plate up, and avoid using momentum. Keep both elbows in the same slightly bent, locked position throughout both phases -- do not bend them further to help lift the plate; the arms remain in this position throughout the exercise. Stop if you feel pain in your shoulders, elbows, wrists, or lower back, or if you cannot control the plate's path without swinging or arching your back. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.