Exercise guide
StrongMan Front Hold
- Intermediate
- Isolation
- Timed hold
- Back
- Shoulders
- Upper arms
The StrongMan Front Hold is a brutal isometric exercise that builds exceptional shoulder endurance and core stability by forcing the deltoids and abdominals to resist a long lever arm.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart, holding a weight plate by the sides at the 3 and 9 o'clock positions.
- Engage your core and squeeze your glutes to create a stable, rigid base.
- Pull your shoulder blades back and down away from your ears to set the scapulae.
How to do it
- Inhale to create intra-abdominal pressure, then raise the plate in a controlled arc until it is level with your eyes.
- Lock your elbows or maintain a very slight micro-bend while keeping the arms fully extended.
- Hold the position for the target duration, taking short, shallow breaths to maintain core rigidity.
- Exhale and lower the plate slowly back to the starting position once the set is complete.
Form checklist
- Keep the plate at eye level; do not let it dip below shoulder height.
- Avoid leaning your torso backward to compensate for the weight.
- Keep your neck neutral and gaze fixed straight ahead.
- Ensure your shoulders stay depressed and do not shrug up toward your ears.
Pro tips
- Try to 'pull the plate apart' with your hands to maximize tension in the lateral deltoids and upper back.
- Focus on driving your feet into the floor to create total-body tension, which helps stabilize the weight and prevents swaying.
Make it harder
- Perform the hold while standing on one leg to significantly increase the demand on your core and stabilizers.
- Incorporate small, one-inch vertical pulses at the top of the hold to challenge the muscle fibers through dynamic stabilization.
Frequently asked
- What muscles does the strongman front hold work?
- The strongman front hold primarily targets the biceps and forearms, and also works the abs, deltoids, rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the strongman front hold?
- The strongman front hold uses dumbbell.
- Is the strongman front hold good for beginners?
- The strongman front hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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