Overhead Plate Raise
Complete guide to Overhead Plate Raise. Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires plate. Step-by-step instructions and expert tips.
How to Perform Overhead Plate Raise
Grab a weight plate with both hands at the sides and stand tall with your feet shoulder-width apart.
Let your arms hang straight down with the plate in front of your thighs.
Engage your abs and take a breath.
Raise the plate straight overhead until your arms are fully extended, squeezing your shoulders at the top and exhale.
Slowly lower the plate back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |