Who Should Do?
Bodybuilders
Bodybuilders will benefit from including the weight plate front raise as part of their shoulder workout. This is a very good full-range-of-motion exercise to isolate the anterior deltoid. When this part of the muscle is well developed, it fills out upper body mass. When combined with targeted movements for the lateral and posterior deltoid, it also helps develop complete shoulder musculature.
Athletes
The weight plate front raise strengthens the front of the shoulders, improving sports performance and reducing injury risk.
Strong, stable front shoulders are a requirement for many sports. This exercise benefits any sporting movement that involves bringing the arms parallel to the floor or higher. This includes those that involve rapid changes in direction, such as passing and shooting a basketball. Other sports that will benefit from this exercise include rugby, swimming, cricket, softball, tennis, and volleyball.
People Recovering From A Shoulder Injury
The weight plate front raise may be used as part of a rehabilitation program after a shoulder injury. The exercise will help build strength and stability. However, the weight should be very light to avoid aggravating the injury. Only perform this exercise as part of your rehab if your physiotherapist recommends it.
Who Should Not Do?
People With An Acute Shoulder Injury
The weight plate front raise should be avoided if you have an acute injury such as a rotator cuff tear or shoulder impingement. This exercise places targeted stress on the anterior deltoids, which may worsen the condition.
The front raise can be used as part of a long-term recovery program. However, it should be preceded by body weight and band resistance exercises as prescribed by a healthcare professional.
People With Shoulder Mobility Issues
If your shoulder mobility is limited, you should avoid this exercise. You need a full range of motion to do it correctly. Limited movement ability will lead to poor form, increasing your injury risk.
If you have limited shoulder mobility, you should work to improve flexibility with static and dynamic stretching exercises.
Benefits Of The Weight Plate Front Raise
Builds Strength
The weight plate front raise increases strength in the anterior deltoid. The upward lifting action moves the anterior deltoid through its full range of motion. By progressively increasing the weight and rep count on this exercise, you will force the muscle to respond. It will grow stronger to meet the increased stress level.
Increasing your anterior deltoid strength will make you stronger on compound exercises such as the bench and shoulder press.
Improves Stability
The weight plate front raise improves stability around the shoulder joint. The stronger the three deltoid muscle heads are, the more stable this joint will become. This will allow you to execute throwing and overhead movements with greater precision and control.
Increases Muscle Mass
The weight plate front raise isolates the anterior deltoid muscle head. Progressive resistance exercise, anabolic nutrition, and sufficient rest will increase muscle mass in the front of the shoulder. Combine it with isolation exercises for the other two deltoid heads for one of the best shoulder workouts for mass.
Frequently Asked Questions
Do not use a heavy weight on this exercise unless you are training for explosive power. This is an isolation exercise against gravity. You will struggle to use the proper form if the weight is too heavy.
The weight you use for the weight plate front raise depends on your training goal. Use a heavy weight for 5-10 reps to develop strength and power. Use a lighter weight for 10-30 reps to build muscle and endurance.
No, weight plate front raises do not make you bulky. This exercise will strengthen and develop the front portion of your shoulders, helping to develop an athletic, v-tapered upper body.
The weight plate front raise is exhausting because it targets and isolates the anterior, or front, deltoids. This relatively small muscle is receiving a lot of stress during this exercise.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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