How long should I hold the weight?

Beginners should aim for 20 to 30 seconds per set. As your endurance improves, gradually increase the time toward 60 seconds.

What weight should I use for this exercise?

Choose a lighter weight than you would use for a standard press, as leverage makes the weight feel significantly heavier when held at arm's length.

Can I perform this if I have shoulder impingement?

If you feel sharp pain, stop immediately. You can try lowering the angle slightly or using a lighter weight, but consult a professional if the discomfort persists.

Axe Hold Exercise Guide: Shoulder and Core Stability

Learn how to perform the Axe Hold with proper form to increase shoulder endurance, grip strength, and core stability using a single dumbbell.

How to Perform

Stand with your feet shoulder-width apart and maintain a neutral spine with your core engaged.
Grip a single dumbbell firmly with both hands, wrapping your fingers around the handle or cupping the top head depending on comfort.
Raise the dumbbell directly in front of your chest until your arms are fully extended and parallel to the floor.
Lock your elbows slightly without hyperextending them and keep your shoulder blades pulled down and back.
Hold this position for the prescribed duration while maintaining slow, rhythmic breathing.
Lower the weight under control to the starting position once the set is complete.

Common Mistakes

Shrugging the shoulders toward the ears during the hold.
Leaning the upper body backward to compensate for fatigue.
Allowing the dumbbell to sag below shoulder height.
Holding your breath which increases internal pressure unnecessarily.

Muscles Worked

Primary movers

Shoulders

Stabilizers

Core
Forearms
Upper Back

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3D lunge warmup — Strength
4-count burpees — Strength

Shoulders · Strength