Seated Front Plate Raise

Beginner Level of Difficulty

The seated front plate raise is a beginner level upper body exercise that targets the shoulders.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Weight Plate

Weight Plate

A weight plate is a single solid piece of metal without rotating parts. Weight plates typically range between 1lb and 55lb. A bumper plate is a weight plate that is coated in rubber so that it can be dropped on the floor safely during exercises like the deadlift, snatch and jerk.

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

seated front plate raise - step 1

Step 1

Start in a seated position on the end of a bench while holding a weight plate in both hands.

seated front plate raise - step 2

Step 2

Keep your back straight and chest proud as you lift the plate just slightly above your head.

seated front plate raise - step 3

Step 3

Lower the plate back down to the starting position with full control.