Lateral Raise Hold 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lateral Raise Hold is an isometric shoulder exercise that builds endurance and stability in the lateral deltoids. By holding the dumbbells at shoulder height, this movement emphasizes time under tension without dynamic motion, making it an excellent addition to shoulder-focused routines or burnout sets. It also engages the traps and core slightly for stabilization. This simple yet challenging movement is ideal for building defined and resilient shoulders.
How to Perform
Stand upright with dumbbells in each hand, palms facing inward.
Raise your arms out to the sides until they’re parallel to the floor, elbows slightly bent.
Hold the dumbbells at shoulder height without locking your elbows.
Keep your chest up and core engaged throughout the hold.
Maintain steady breathing—avoid holding your breath.
Hold for a set duration (e.g., 15–45 seconds).
Lower the dumbbells slowly and rest before repeating.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Choose a light to moderate weight to start.
Keep a slight bend in your elbows.
Engage your core to avoid swaying.
Avoid shrugging your shoulders during the hold.
Focus on steady breathing to maintain composure.
Keep your wrists straight and neutral.
Avoid tilting your torso—stay upright.
How Not to Perform
Don’t use weights that are too heavy—form will suffer.
Don’t lock your elbows—keep a gentle bend.
Don’t hold your breath—breathe steadily.
Don’t raise your arms too high—stop at shoulder level.
Don’t lean backward—engage your core to stay upright.
Don’t allow the wrists to droop—keep them aligned.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
