Plate Lateral Raise

How to do it

1. Hold a weight plate at its edges in front of your thighs.
2. Soften your elbows.
3. Raise the plate out and up to shoulder height, keeping your arms wide rather than in front.
4. Lower slowly.
5. Holding the plate wide keeps the load on the side of the shoulder rather than the front.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Dumbbell Lateral Raises, it loads Front delts 35 points higher, Mid-back / traps 25 points lower, Side delts 20 points lower. It needs Barbell where the other uses Dumbbells. Compared with the Barbell Thruster, it loads Quads 70 points lower, Triceps 55 points lower, Glutes 50 points lower.

Other ways to train this

• Dumbbell Lateral Raises Dumbbells
• Cable Lateral Raises Cable machine
• Seated Lateral Raises DumbbellsBench
• One-Arm Lateral Raises DumbbellsReference
• Plate-Loaded Lateral Raise Plate-loaded machine
• Band Lateral Raises Resistance bandsReference
• Barbell Upright Row BarbellIntermediate
• Cable Upright Row Cable machineIntermediate
• Kettlebell Sumo High Pull DumbbellsIntermediate
• Side-Lying Lateral Raise DumbbellsBenchReference
• One-Arm Plate-Loaded Lateral Raise Plate-loaded machineReference
• Smith Machine Upright Row Smith machine
• Kettlebell Halo Dumbbells
• Machine Lateral Raise Machines

Other exercises for the Side delts

• Barbell Thruster 55% BarbellIntermediate
• Barbell Push Press 50% BarbellProfessional
• Overhead Barbell Press 45% BarbellIntermediate
• Seated Barbell Press 45% BarbellBench

Exercise illustrations and data by RepDB (repdb.co), used under licence.