WhatWorksWhat.
Front delts

Plate Front Raise

Front delt and a bit of upper chest, depending on grip.

Complexity · Lowhypertrophybeginner+Bodyweight
  • Front delts
  • Front delts - Front delts
  • Side delts
  • Front delts

PrimarySecondary

What it hits

Parts of the target muscle.

  • Front delts

    Hit

    Lifts arm forward/up.

The movement

Get it right, not roughly right.

Optimal form

0:41· Jesse James West

Jeff Nippard's Method For Perfect Lateral Raises

Arms down

Parallel

Hold a 10–25lb plate by the 3 and 9 o'clock edges. Raise it from the thighs straight out in front to eye level. Slow lower.

Common mistakes

  • Hyperextending the lower back at the top.
  • Using a plate too heavy to keep strict form.

Where you should feel it

Front delt and a bit of upper chest, depending on grip.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains front delts. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Single-arm plate raise

    Holding a heavier plate with one hand.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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  • Downward Dog

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