Lateral Hold
A static side hold for isometric side-delt overload. It works mainly the lateral deltoid, with help from the front deltoid and trapezius.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Lateral Hold
- Take light dumbbells and raise them out to the sides to exactly shoulder height, elbows slightly bent, palms facing the floor.
- Stay tall with the shoulders down away from the ears; don't lean back to keep the arms up.
- Hold the position for time and keep breathing. The set ends when the arms start to drop below the shoulders.
- Lower under control. Two to four kilos for 20–40 seconds is plenty; a still position matters more than the weight.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lateral deltoid | Deltoideus medialis |
| Secondary | Front deltoid | Deltoideus anterior |
| Secondary | Trapezius | Trapezius |
Muscle data from StrengthLog.
Why do it
- Side delts — the width of the shoulder
- The most visible change per unit of effort
- Works with very light weight
How Flawless ranks Lateral 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 Lateral 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 Lateral Hold work?
It works mainly the lateral deltoid, with help from the front deltoid and trapezius.
How do you do Lateral Hold?
Take light dumbbells and raise them out to the sides to exactly shoulder height, elbows slightly bent, palms facing the floor. Stay tall with the shoulders down away from the ears; don't lean back to keep the arms up. Hold the position for time and keep breathing. The set ends when the arms start to drop below the shoulders. Lower under control. Two to four kilos for 20–40 seconds is plenty; a still position matters more than the weight.
How does Flawless rank Lateral 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.