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Lateral Raise Front Hammer Plate Raise

LATERAL RAISE — FRONT, HAMMER PLATE RAISE

Taken from Dave Draper's book, Brother Iron, Sister Steel

This is my version of the front lateral raise. Most of what I do is tainted by time and injury, not that I’m a hundred years old or falling apart. Just a few almost pleasant limitations encourage me to modify and sometimes eliminate a few of the movements of my trade. This solid counter-pose plate grip “fixes” my shoulder and enables front delt action I would otherwise be unable to enjoy. Sitting on the edge of a bench, feet planted but with legs extended and spread out for stability, grasp a flat plate with both hands and allow it to hang, ready for the first rep. Easy.

Raise the plate with rigid arms directing the resistance through the hands and onto the front deltoids. Peak resistance is reached at a point some forty-five degrees above horizontal and rotation beyond this range becomes a risk. Lower to the starting position using the eccentric properties of the exercise to load the delts. Feel the compressing action of the grip in the pecs, the upright thrust within the traps, the peculiar demand on the straining biceps, the muscular stabilizing throughout the back and torso as they fight for balance. A light weight serves to warm up the rotator cuff; heavier weights with a clean-like motion can be serious. Don’t underestimate the dinky stuff.