Weighted Front Hold Raise
Build strong shoulders! Increase your deltoid strength with the Weighted Front Hold Raise. Hold for results!
The Weighted Front Hold Raise mainly works the shoulders, with help from the chest, traps and back. You'll need: dumbbells or weight plates.
Required Equipment
Weighted Front Hold Raise Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers); Boxer Muscle (serratus anterior)
Weighted Front Hold Raise Variations and Alternatives
How to do the Weighted Front Hold Raise
Select an appropriate weight for your fitness level—a dumbbell or a weight plate.
Stand with your feet shoulder-width apart, maintaining good posture with your shoulders back and your chest up.
Hold the weight in front of your thighs with your arms straight and palms facing towards you.
Engage your core and raise the weight in front of you to shoulder height. Your arms should remain straight throughout the movement.
Once the weight is at shoulder height, hold the position, keeping your muscles engaged. Your body should be stationary, and the only movement should be from your arms lifting the weight.
Hold this position for the desired time, focusing on keeping your anterior deltoids contracted.
After holding, slowly lower the weight back to the starting position with control.
Rest briefly and repeat for the desired number of sets.
Remember to breathe regularly throughout the hold and avoid using momentum to lift the weight. Select a weight that allows you to maintain good form for the entire duration of the hold. If you're new to this exercise, it's a good idea to start with a lighter weight to ensure you can perform the movement with proper technique.
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Weighted Front Hold Raise FAQs
What muscles does the Weighted Front Hold Raise work?
The Weighted Front Hold Raise mainly works the shoulders, with help from the chest, traps and back. The main muscles are the anterior deltoid.
What equipment do you need for the Weighted Front Hold Raise?
Dumbbells or weight plates.
What workout day should the Weighted Front Hold Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Weighted Front Hold Raise variations and alternatives?
Similar exercises include the Barbell Front Raise, Alternating Bottle-Weight Front Raise, Bottle-Weight Front Raise and Iytw Plank.
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