Plate Raise

Side and rear delts in isolation, the two heads that give shoulders width without more pressing volume.

1. 1

   Stand tall with a small forward lean and a soft bend in the elbow.

2. 2

   Set the shoulders down and away from the ears before the first rep.

3. 3

   Pick a weight you can raise without a leg drive. This is a small muscle doing a small job.

1. 1

   Lead with the elbow and raise to about shoulder height, no higher.

2. 2

   Pause for a beat where the delt is loaded hardest.

3. 3

   Lower for three seconds. Most of the growth here is in the negative.

4. 4

   Keep the traps quiet by keeping the shoulders down.

• Using the whole body

  Fix: Cut the weight in half and control it. Delts are small.

• Raising too high

  Fix: Stop around shoulder height where the delt still owns the load.

• Shrugging into the traps

  Fix: Keep the shoulders down and lead with the elbow.

High reps, strict form. Side delts respond to volume better than load.

Band lateral raise, or water jug raises for high reps. Load is irrelevant here, control is not.

• What muscles does the plate raise work?
• How many sets and reps of plate raise should I do?
• How do I do a plate raise at home?
• Is the plate raise good for beginners?

• 

  Cable Lateral Raise

  Cable · Delt raise

• 

  Cable Y Raise

  Cable · Delt raise

• 

  Face Pull

  Dumbbell · Delt raise

• 

  Front Raise

  Dumbbell · Delt raise