Front Hold
A static front hold for front-delt endurance. It works mainly the front deltoid, with help from the lateral deltoid.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Front Hold
- Hold a plate or light dumbbells with straight arms in front of your thighs, then raise them to shoulder height.
- Stand tall with the ribs down and the core braced; the weight stays level with your shoulders, not higher.
- Hold for time and keep breathing. When the arms start to sink, the set is over.
- Lower under control. Start with a light plate for 20–30 seconds and add time before you add weight.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Lateral deltoid | Deltoideus medialis |
Muscle data from StrengthLog.
Why do it
- Front delt in isolation
- Fills the gap between chest and shoulder
- Light weight, precise work
How Flawless ranks Front Hold
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Front Hold by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Front Hold work?
It works mainly the front deltoid, with help from the lateral deltoid.
How do you do Front Hold?
Hold a plate or light dumbbells with straight arms in front of your thighs, then raise them to shoulder height. Stand tall with the ribs down and the core braced; the weight stays level with your shoulders, not higher. Hold for time and keep breathing. When the arms start to sink, the set is over. Lower under control. Start with a light plate for 20–30 seconds and add time before you add weight.
How does Flawless rank Front Hold?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.