# Plate Overhead Lateral Raise

A standing raise that lifts a weight plate in each hand out to the sides and all the way overhead with straight arms. It trains the side delts and upper traps through a longer range than a standard lateral raise.

- Beginner · Isolation
- Equipment: Weight plates
- HD video: https://media.seto.fit/exercises/plate-full-front-raise/video/male.mp4
- HTML: https://seto.fit/exercises/plate-overhead-lateral-raise/

## Muscles worked

- Side delts: 9/10
- Traps: 7/10
- Front delts: 6/10
- Supraspinatus: 5/10
- Serratus anterior: 4/10
- Forearms: 4/10

## How to do the Plate Overhead Lateral Raise

1. Stand tall, a plate in each hand at your sides.
2. Raise the plates out to the sides with straight arms.
3. Continue until your arms are straight overhead.
4. Lower back down to your sides under control.

### Full technique — 6 steps

1. Hold a weight plate by its grip hole in each hand, feet about hip width apart.
2. Stand tall with your ribs in line with your pelvis and arms hanging straight down.
3. Turn your palms toward your thighs and keep your elbows straight.
4. Raise the plates out to the sides with straight arms.
5. Continue past shoulder height until your arms are straight overhead.
6. Lower the plates back out to the sides and down to your thighs under control.

## Common mistakes

- Turning it into a front raise
- Leaning back to finish reps
- Overarching the lower back
- Yanking with body momentum
- Bending elbows to shorten the lever

## Form cues

- Keep arms long
- Raise out to the sides
- Keep ribs down
- Stand tall throughout
- No torso swing

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Seated Dumbbell Swing Lateral Raise](https://seto.fit/exercises/seated-dumbbell-swing-lateral-raise/), [Single Arm Dumbbell Lateral Raise](https://seto.fit/exercises/single-arm-dumbbell-lateral-raise/)
- **Kettlebell**: [Kettlebell Lateral Raise](https://seto.fit/exercises/kettlebell-lateral-raise/)
- **Cable machine**: [Leaning Cable Lateral Raise](https://seto.fit/exercises/leaning-cable-lateral-raise/)
- **Resistance bands**: [Resistance Band Y-Raise](https://seto.fit/exercises/resistance-band-y-raise/), [Seated Resistance Band Lateral Raise](https://seto.fit/exercises/seated-resistance-band-lateral-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Lateral Raise](https://seto.fit/exercises/bodyweight-lateral-raise/) — Beginner
- **This exercise: Plate Overhead Lateral Raise — Beginner**
- Harder: [Dumbbell Lateral to Front Raise](https://seto.fit/exercises/dumbbell-lateral-to-front-raise/) — Beginner
- Harder: [Kettlebell Long Lever Lateral Raise](https://seto.fit/exercises/kettlebell-long-lever-lateral-raise/) — Intermediate

## Quick answers

### What muscles does the Plate Overhead Lateral Raise work?

Primary: Side delts 9/10, Traps 7/10. Also works: Front delts 6/10, Supraspinatus 5/10, Serratus anterior 4/10, Forearms 4/10.

### When should I do the Plate Overhead Lateral Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Plate Overhead Lateral Raise?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Plate Overhead Lateral Raise?

Dumbbells: Seated Dumbbell Swing Lateral Raise, Single Arm Dumbbell Lateral Raise. Kettlebell: Kettlebell Lateral Raise. Cable machine: Leaning Cable Lateral Raise. Resistance bands: Resistance Band Y-Raise, Seated Resistance Band Lateral Raise.

### What is an easier version of the Plate Overhead Lateral Raise?

Bodyweight Lateral Raise (Beginner).

### What is a harder version of the Plate Overhead Lateral Raise?

Dumbbell Lateral to Front Raise (Beginner), Kettlebell Long Lever Lateral Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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