Plate Overhead Lateral Raise

Beginner Isolation

Weight plates
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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.

Also known as: Plate Full Lateral Raise, Plate Lateral Raise to Overhead, Plate Full Front Raise

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

Substitutes by equipment

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

Dumbbells

Kettlebell

Cable machine

Resistance bands

Where to start and where to go next

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

  1. Easier Bodyweight Lateral Raise Beginner
  2. This exercise Plate Overhead Lateral Raise Beginner
  3. Harder Dumbbell Lateral to Front Raise Beginner
  4. Harder Kettlebell Long Lever Lateral Raise Intermediate

Too hard for now? Start with the Bodyweight Lateral Raise.

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).

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