Shoulders · Bodyweight
Weighted Front Raise Hold
How to do the weighted front raise hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand tall holding a weight plate or dumbbell in both hands with arms straight down in front of you. Raise your arms straight out in front to shoulder height and hold the position statically for the prescribed time, keeping a slight bend in your elbows. Brace your core and keep your shoulders down throughout the hold.
- 1Feel your front delts working hard to hold the weight at shoulder height
- 2Keep a slight bend in your elbows and your palms facing down
- 3Brace your core and keep your shoulders pinned down
Common mistakes
- Do not let your arms drift above shoulder level or sag below it
- Do not shrug your shoulders or lean back to hold the weight up
- Do not lock your elbows out; keep a soft bend
Muscles worked
The weighted front raise hold mainly works the front delts, with the forearms, upper traps, and side delts assisting.
- Front DeltsPrimary
- ForearmsSupport
- Upper TrapsSupport
- Side DeltsSupport
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the weighted front raise hold for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.