Exercise guide
Weighted Front Raise Hold
- Intermediate
- Isolation
- Timed hold
- Shoulders
- Upper arms
This isometric isolation exercise builds significant endurance and stability in the anterior deltoids and upper trapezius by maintaining a static hold at the point of peak tension. It also challenges core stability as the body resists the forward pull of the weight.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Grasp a weight plate on opposite sides (the 3 and 9 o'clock positions) with a neutral grip.
- Engage your core and pull your shoulder blades back and down to create a stable base.
- Hold the plate at hip level with arms extended and a soft bend in the elbows.
How to do it
- Exhale as you lift the plate in a smooth arc until it is directly at shoulder height.
- Maintain this static position for the duration of the set, keeping your arms parallel to the floor.
- Breathe in a controlled, rhythmic pattern; do not hold your breath during the isometric contraction.
- Slowly lower the plate back to the starting position under full control once the time is reached.
Form checklist
- Avoid leaning back to compensate for the weight; keep your ribs tucked and core braced.
- Keep your shoulders depressed—do not let them shrug up toward your ears.
- Maintain a slight, fixed bend in the elbows to avoid joint strain.
- Ensure the plate stays at eye or shoulder level; do not let it sag as you fatigue.
Pro tips
- Imagine 'pushing' the plate away from your chest toward the opposite wall to maximize anterior deltoid recruitment.
- Squeeze the plate firmly with your hands to increase 'irradiation,' which enhances shoulder joint stability through the surrounding musculature.
Make it harder
- Incorporate 'steering wheel' rotations, turning the plate left and right while maintaining the hold.
- Perform the hold while standing on one leg or a foam pad to significantly increase the demand on your core and stabilizers.
Frequently asked
- What muscles does the weighted front raise hold work?
- The weighted front raise hold primarily targets the deltoids, and also works the biceps as secondary muscles.
- What equipment do you need for the weighted front raise hold?
- The weighted front raise hold uses dumbbell.
- Is the weighted front raise hold good for beginners?
- The weighted front raise hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.