Front Plate Raise

What it is

This isolation exercise primarily builds strength and definition in your anterior deltoids, the front part of your shoulder muscles. You perform it by slowly raising a weight plate straight up in front of your body. Maintain a slight bend in your elbows throughout the controlled movement.

Technique tips

• Keep a slight bend in your elbows throughout the entire movement.
• Avoid swinging the plate; use controlled motion to lift and lower.
• Exhale as you slowly raise the plate to just above shoulder level.
• Inhale as you lower the plate back to the starting position.
• Maintain a stationary torso to isolate your shoulder muscles.
• Focus on the contraction at the top of the movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.