Front Raise With Plate

Dropsets can be utilized as a blood-pumping method but they will also express a greater time under tension.

Ultimately, you can stay focused on heavy compounds if your main goal is muscle growth, but you can include this exercise towards the end of a workout.


  1. 1
    Grab a relatively heavy plate
  2. 2
    Sit down on a bench with no back support
  3. 3
    Place your feet wide
  4. 4
    Keep torso straight
  5. 5
    Holding the plate with both hands symmetrically on both sides, keep it between your legs
  6. 6
    Avoid hunching down – Keep torso straight and scapula engaged
  7. 7
    Lift the plate up with a moderate pace
  8. 8
    Contract the shoulders up top
  9. 9
    Hold peak contraction for a split second
  10. 10
    Go down slowly on the eccentric
  11. 11
    Once done, reduce weight with 30% and complete another set with no rest

Note that there is no rest whatsoever between the first set and the next one, following reduction in weight.

Again, the goal here is not to go extremely heavy but to rather maintain a good range of motion and constant tension.

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