Plate raises

Purpose of the exercise

Aims to strengthen the anterior shoulder head (deltoid anterior) and improve controlled shoulder flexion. Supports stability and strength development in pushing and overhead movements.

Supplies

• Weight disc

• Flat surface

• Possible mirror for technique control

Starting position

1. Stand upright with feet hip-width apart

2. Hold the weight disc with both hands

3. Place the disc in front of the thighs

4. Arms slightly bent

5. Core tightened

6. Shoulders low and stable

7. Look ahead

Implementation

1. Raise the weight disc in front of the body in a controlled manner

2. Lift to about shoulder height

3. Keep slight bend in elbows

4. Actively tighten the shoulder muscles at the top

5. Lower the disc slowly and in a controlled manner

6. Maintain control throughout movement

Points of interest

✓ Move in a controlled manner without momentum
✓ Keep core tightened
✓ Shoulders low and stable
✓ Move within a pain-free range
✓ Check the return motion

✗ Swinging the body
✗ Hollowing the lower back
✗ Using too heavy a weight
✗ Forcing arms higher than shoulder height
✗ Ignoring pain in shoulder

When this exercise?

Plate raises are used to improve strength and control of the anterior shoulder head. The exercise is suitable within strength training and can also be used in programmes aimed at shoulder stability and muscle balance.

In addition, this exercise can be used as a supportive exercise in athletes who perform a lot of pushing or overhead movements. Due to its relatively simple execution, the exercise is widely applicable, if performed correctly. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, to ensure that the exercise is safe and tailored to individual load capacity, complaints and recovery status.