Weighted Front Raise Hold

Elevate your shoulder strength with the Weighted Front Raise Hold. This isometric exercise targets the anterior deltoids, building endurance and stability.

IntermediateShoulders Weighted

Movement: Isolation
Force: Static
Per set: 1 min
Rest: 2 min

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Variations of Weighted Front Raise Hold

Isolation

Barbell Seated Front Raise

Shoulders · Deltoid Anterior · Barbell

Intermediate

Isolation

Barbell Seated High Front Raise

Shoulders · Barbell

Intermediate

Isolation

Weighted Plate Standing High Front Raise

Shoulders · Weighted

Intermediate

Isolation

Weighted Front Raise

Shoulders · Deltoid Anterior · Weighted

Intermediate

Description

A strength training exercise that focuses on the shoulder muscles. It involves holding a weight in front of your body with your arms extended.

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How to do Weighted Front Raise Hold

01
Setup
Stand tall with feet hip-width apart, holding a dumbbell in each hand with an overhand grip, palms facing your thighs. Engage your core and pull your shoulders back and down.
02
Setup
With a slight bend in your elbows, raise both dumbbells directly in front of you until your arms are parallel to the floor at shoulder height, palms facing down.
03
Actively hold this position, resisting gravity and maintaining constant tension in your anterior deltoids. Ensure your arms remain extended at shoulder height.
04
Breathe deeply and steadily throughout the duration of the hold, keeping your neck relaxed and avoiding any shrugging.
05
After the prescribed time, slowly and with control, lower the dumbbells back to your starting position.

Tips

Maintain a slight bend in your elbows to prevent hyperextension and reduce strain on the joint throughout the hold.
Focus on keeping your shoulders depressed and retracted, avoiding any shrugging which shifts tension from the deltoids to the upper traps.
Engage your abdominal muscles throughout the hold to prevent your lower back from arching and maintain a neutral spine.
Imagine pushing the weights slightly forward and away from your body to enhance anterior deltoid activation and maintain stability.

Common mistakes

Avoid shrugging your shoulders towards your ears; instead, actively pull your shoulder blades down and back to keep tension on the deltoids.
Do not arch your lower back; brace your core and maintain a neutral spine throughout the hold to protect your back.
Don't let your arms slowly drop below parallel; actively resist gravity to maintain the exact shoulder-height position for the full duration of the hold.

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Questions

Is Weighted Front Raise Hold good for beginners?

Weighted Front Raise Hold is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Weighted Front Raise Hold?

You need Weighted to perform Weighted Front Raise Hold. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Weighted Front Raise Hold?

Maintain a slight bend in your elbows to prevent hyperextension and reduce strain on the joint throughout the hold. Focus on keeping your shoulders depressed and retracted, avoiding any shrugging which shifts tension from the deltoids to the upper traps. Engage your abdominal muscles throughout the hold to prevent your lower back from arching and maintain a neutral spine. Imagine pushing the weights slightly forward and away from your body to enhance anterior deltoid activation and maintain stability.

What are common mistakes when doing Weighted Front Raise Hold?

Avoid shrugging your shoulders towards your ears; instead, actively pull your shoulder blades down and back to keep tension on the deltoids. Do not arch your lower back; brace your core and maintain a neutral spine throughout the hold to protect your back. Don't let your arms slowly drop below parallel; actively resist gravity to maintain the exact shoulder-height position for the full duration of the hold.