Weighted Front Raise Hold exercise animation (Männlich)

Weighted Front Raise Hold

Zielmuskel
—
Equipment
Weighted
Körperregion
Shoulders
Typ
Strength

The weighted front raise hold is an isometric shoulder exercise that targets the anterior deltoid by holding a weight plate or dumbbell at shoulder height for a set duration. It builds endurance and time-under-tension strength in the front of the shoulder and fits well as a finishing movement or accessory drill in an upper-body or shoulder session.

Weighted Front Raise Hold: So führst du sie aus

  1. 1Stand tall with your feet hip-width apart, core braced, and a slight bend in your knees.
  2. 2Hold a weight plate with both hands at the 3 and 9 o'clock positions, or grip a dumbbell with both hands, letting it hang in front of your thighs with your arms nearly straight.
  3. 3Raise the weight in a controlled arc directly in front of you until your arms are parallel to the floor, or just at shoulder height.
  4. 4Keep a very slight bend in your elbows throughout — do not lock them out or let them bend significantly.
  5. 5Hold the weight steady at shoulder height for the prescribed duration, keeping your torso upright and your shoulders level.
  6. 6Avoid shrugging or leaning back to compensate — if either happens, the weight is too heavy.
  7. 7After the hold, lower the weight slowly back to the starting position in front of your thighs.

Technik-Tipps

  • Breathe steadily throughout the hold rather than holding your breath — exhale slowly to maintain intra-abdominal pressure without breath-holding discomfort.
  • Keep your shoulder blades down and back instead of letting them roll forward as fatigue sets in.
  • Fix your gaze on a point straight ahead to help you stay upright and resist the urge to lean backward.
  • Start with a lighter weight than you think you need — the isometric demand at shoulder height is significantly harder than a standard front raise.

Häufige Fehler

  • Using momentum to swing the weight up rather than lifting it in a controlled arc, which shifts the load away from the anterior deltoid.
  • Leaning the torso backward to compensate for a weight that is too heavy, which loads the lower back and removes tension from the shoulders.
  • Shrugging the shoulders upward during the hold, which recruits the upper trapezius instead of keeping the stress on the anterior deltoid.
  • Raising the weight above shoulder height, which changes the mechanics and reduces the targeted load on the front deltoid.
  • Letting the arms drop partway through the hold due to fatigue instead of stopping the set cleanly — ending with poor position removes the intended isometric benefit.

Häufig gestellte Fragen

What muscles does the weighted front raise hold work?

The exercise primarily works the anterior deltoid (front of the shoulder). The core and postural muscles of the upper back also work to stabilize your torso during the hold.

How long should I hold the weight at the top?

Common hold durations range from 10 to 30 seconds depending on the weight and your training goal. Shorter, heavier holds build strength; longer, lighter holds improve muscular endurance.

Should I use a weight plate or a dumbbell?

Either works well. A weight plate held at the sides with both hands is the most common choice because it distributes the load evenly and keeps both arms working equally. A dumbbell gripped with both hands is a practical alternative if plates are unavailable.

How is this different from a regular front raise?

A regular front raise is a dynamic, repetition-based movement, while the weighted front raise hold is isometric — you stop at the top and maintain the position. The isometric hold increases time under tension, which challenges muscular endurance and stability in a way that standard repetitions do not.

Where does this exercise fit in a shoulder workout?

It works best as an accessory or finisher after heavier compound pressing movements such as overhead presses. Placing it at the end of a session, when your shoulders are already fatigued, maximizes the endurance stimulus.

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