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Shoulders · Other

Overhead Plate Raise

An isolation movement that trains your shoulders. Your traps, forearms and abs help out.

EquipmentOther
TypeIsolation
Push or pullPush
LevelBeginner

Muscles you'll work

Overhead Plate Raise muscles worked, front viewOverhead Plate Raise muscles worked, back view
ShouldersPrimaryTraps · Forearms · AbsSecondary

How to do it

  1. Stand upright with your feet shoulder-width apart, holding a weight plate with both hands in front of your thighs. Your palms should be facing each other, gripping the sides of the plate.
  2. Keep your arms relatively straight with a slight bend in your elbows. Your core should be braced and your back straight.
  3. Slowly raise the plate directly in front of you, maintaining straight arms, until it reaches shoulder height or slightly above, keeping the movement controlled.
  4. Pause briefly at the top, squeezing your shoulder muscles.
  5. Slowly lower the plate back to the starting position in a controlled manner, resisting gravity.
  6. Repeat for the desired number of repetitions.

More shoulder exercises

Front Plate RaiseBattling RopesFront Raise (Suspension)Arnold Press (Dumbbell)
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