Weighted Front Hold Raise

1. Select an appropriate weight for your fitness level—a dumbbell or a weight plate.

2. Stand with your feet shoulder-width apart, maintaining good posture with your shoulders back and your chest up.

3. Hold the weight in front of your thighs with your arms straight and palms facing towards you.

4. Engage your core and raise the weight in front of you to shoulder height. Your arms should remain straight throughout the movement.

5. 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.

6. Hold this position for the desired time, focusing on keeping your anterior deltoids contracted.

7. After holding, slowly lower the weight back to the starting position with control.

8. 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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