Plate Front Raise vs Barbell Front Raise: Full Comparison

Barbell Front Raises and Plate Raises are popular exercises for targeting the shoulder muscles (specifically the anterior deltoid). While they are very similar, they do have a few small differences.

I’ve been a College Sports Performance Coach for over 20 years and I’ve utilized both of these exercises quite a bit over my career.

In this comparison, I’ll explain the mechanics, benefits, and versatility of these exercises to help you decide which one suits your workout program better.

Plate Front Raise

Equipment Needed

• Weight Plate

Step-by-Step Instructions

• Hold a weight plate in front of thighs, hands at 3 and 9.
• Arms should be straight, elbows very slightly bent.
• Knees should be slightly bent, core tight.
• Raise plate straight up in front of the body, keeping arms straight, until it reaches about eye level.
• Return to the starting position using the same movement path.

Coaching Points

Elbows should not be completely locked out as this puts an unnecessary strain on the elbow joint. Instead, keep a slight bend in the elbow throughout the movement.

Return the plate to the front of the thighs each rep, but do not ‘bounce’ the plate off the thighs at the bottom. Keep the weight under control throughout the movement.

Speaking of ‘under control’, do not rock. If you find yourself rocking back and forth to help you lift the weight – the weight is too heavy. Use a lighter plate and keep your torso still during the lift.

Benefits of Plate Raises

Plate Raises can bring numerous benefits to your strength program. Here are a few:

Shoulder Strengthening: Plate Raises primarily target the deltoid muscles in the shoulders. By performing this exercise, you can build strength and endurance in the shoulder muscles. This strength is beneficial for other upper body movements and can contribute to a more defined shoulder appearance.

Upper Back Engagement: Besides working the deltoids, plate raises also engage the muscles of the upper back, such as the trapezius. This exercise can help improve your posture and provide a balanced workout to the upper body by also targeting the muscles of the upper back.

Core Stabilization: When performed correctly, Plate Raises require a strong core to stabilize the spine and prevent any unnecessary movement. This engagement of the core muscles helps improve your overall stability and posture, and can contribute to better performance.

Barbell Front Raises

Equipment Needed

• Barbell
• Weight Plates (optional)

Muscles Worked

Front Raises specifically target the Anterior Deltoids and to a lesser extent the Middle Deltoids and Upper Pecs.

Instructions for Proper Form

• Hold barbell in front of thighs with an overhand grip.
• Arms should be straight, elbows very slightly bent.
• Raise barbell straight up in front of the body, keeping arms straight, until they reach about eye level.
• Return to the starting position using the same movement path.
• Repeat for designated number of reps.

Coaching Points

Elbows should not be completely locked out as this puts an unnecessary strain on the elbow joint. Instead, keep a slight bend in the elbow throughout the movement.

Return the barbell to the front of the thighs each rep, but do not ‘bounce’ the bar off the thighs at the bottom. Keep the weight under control throughout the movement.

Speaking of ‘under control’, do not rock. If you find yourself rocking back and forth to help you lift the weight – the weight is too heavy. Take weight off the bar and keep your torso still during the lift.

Benefits of Barbell Front Raises

Barbell Front Raises can offer various benefits when incorporated into a strength program.

Shoulder Strengthening

• The primary muscle worked during a barbell front raise is the anterior deltoid, which is the front part of the shoulder. Strengthening this area can contribute to better shoulder stability and can be beneficial for a variety of daily activities as well as other exercises that require shoulder strength.

Upper Body Strength

• Besides the anterior deltoid, barbell front raises also engage other muscles in the upper body, including the upper pectorals and the trapezius.

Improved Posture and Muscle Balance

• By strengthening the anterior deltoid and other upper body muscles, barbell front raises can help improve posture. Additionally, having balanced strength in the shoulders can prevent muscle imbalances which could lead to poor posture or even injury over time.

Front Raises: Barbell vs Plate (Is One Better?)

Now, let’s do a side-by-side comparison of the two Front Raises and see if one is better than the other for certain situations.

Better for Strength: Tie

When it comes to developing strength, there really isn’t much difference between using a barbell or a plate for Front Raises. The movement pattern is basically the same and the muscles worked are also the same.

If I had to give a slight edge to one or the other, it would be to the barbell variation simply because of the ability to continue to add weight. For most of us, we’re going to cap out at around 45 to 50 pounds trying to use weight plates.

Better for Beginners: Plate Raise

Similar to comparing strength development, this has more to do with the weight that is able to be used rather than the movements themselves.

Plate Raises are generally going to be better for beginners because for many newcomers to the gym, a 45-pound barbell is going to be outside of their capabilities (and lighter barbells are rare in most gyms).

However, with plates, it’s much easier to start with a more manageable weight – like a 25 or even a 10-pound plate.

Final Thoughts

Ultimately, Barbell Front Raises and Plate Raises are pretty interchangeable. Both work the same muscle groups and provide the same benefits.

Which you choose to do will come down to which equipment you have access to and personal preference.

More Links and Info

Check out how these anterior delt movements compare to some other popular shoulder exercises:

Dumbbell Front Raises vs Plate Raises

Shoulder Press vs Front Raises

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