Static Front Hold
Also known as: Front Raise Hold, Isometric Front Raise, Plate Front Hold
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Description
The Static Front Hold is an isometric shoulder exercise: you raise a weight in front of you with straight arms to shoulder height and hold it there. It mainly works the front deltoids, while the upper chest and core keep the body steady.
How to Perform
- Stand tall with your feet hip-width apart and hold a weight (plate, dumbbell, kettlebell or medicine ball) with both hands in front of your thighs.
- Brace your core and squeeze your glutes so your torso stays upright.
- Keeping your arms straight with a slight bend in the elbows, raise the weight in front of you to shoulder height.
- Hold the weight at shoulder height for the set time, keeping your shoulders down and breathing steadily.
- Lower the weight slowly back to your thighs.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Keep your shoulders down and away from your ears throughout the hold.
- Hold the weight at shoulder height, not higher, to keep the load on the front deltoids.
- Breathe steadily instead of holding your breath.
- Start with a light weight and a short hold, and add time before you add weight.
- Keep your ribs down and your lower back neutral.
Common Mistakes
- Leaning back to keep the weight up, which loads the lower back.
- Letting the weight drift below shoulder height during the hold.
- Shrugging the shoulders toward the ears.
- Bending the elbows to make the hold easier.
- Swinging the weight up with momentum instead of raising it under control.
- Holding the breath during the hold.
- Choosing a weight too heavy to hold with good posture.
Recommended Exercises
Explore exercises related to Static Front Hold for shoulders training and similar movement patterns.
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