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.
How to Do Weighted Front Raise Hold
- 1Setup
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.
- 2Setup
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.
- 3
Actively hold this position, resisting gravity and maintaining constant tension in your anterior deltoids. Ensure your arms remain extended at shoulder height.
- 4
Breathe deeply and steadily throughout the duration of the hold, keeping your neck relaxed and avoiding any shrugging.
- 5
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.
Variations
Barbell Seated Front Raise
Perform the Barbell Seated Front Raise to sculpt strong, defined anterior deltoids.
Barbell Seated High Front Raise
Perform the Barbell Seated High Front Raise to effectively isolate and strengthen your anterior deltoids.
Weighted Plate Standing High Front Raise
Perform the Standing Plate Front Raise to sculpt strong shoulders. Elevate a weighted plate with straight arms to shoulder height, focusing on anterior
Weighted Front Raise
Strengthen your anterior deltoids with the Weighted Front Raise. This isolation exercise builds shoulder definition and improves posture by lifting a
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