Videos
Instructions
- Attach a single handle to the low pulley on a cable machine.
- Stand facing away from the machine with the cable between your legs, feet shoulder-width apart.
- Grab the handle with one hand and keep your arm straight in front of your thigh.
- Raise the handle forward and upward until your arm is parallel to the floor.
- Pause briefly at the top, then slowly lower the handle back to the starting position.
- Repeat for the desired number of repetitions and switch arms.
Technical Tips
- Keep your arm slightly bent but fixed throughout the movement.
- Avoid using momentum or swinging your torso.
- Engage your core to maintain stability and posture.
Breathing Tips
- Inhale as you prepare and lower the handle.
- Exhale as you lift the handle upward.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Severe deltoid strain
What muscles do front cable raises target?
Front cable raises primarily target the front deltoids, also known as the anterior shoulder muscles. They also engage the lateral deltoids as secondary stabilizers.
Is the front cable raise better than dumbbell raises?
The front cable raise offers constant tension throughout the movement, which can lead to better muscle activation and control compared to dumbbells. However, both variations are effective and can be used interchangeably depending on your training goals.
Can beginners do front cable raises?
Yes, front cable raises are beginner-friendly as long as they are performed with light weight and proper form. They help build shoulder strength and stability gradually.
How many reps should I do for front cable raises?
For hypertrophy, perform 8–12 controlled reps per arm. Focus on form and muscle activation rather than heavy weight.
Should I do front cable raises with one arm or both?
Doing front cable raises one arm at a time allows better focus on form and muscle engagement, especially for addressing strength imbalances between sides.
The Front Cable Raise is an isolation exercise designed to develop the anterior deltoid, which is the front portion of the shoulder. This movement is ideal for building shoulder definition and improving upper body aesthetics, especially when performed with precision and control. Unlike dumbbells or barbells, the use of a cable provides consistent resistance throughout the entire range of motion, making it effective for activating the targeted muscle fibers. The exercise is often included in bodybuilding and general fitness programs to enhance shoulder symmetry and improve muscular endurance. The cable's smooth tension makes it a joint-friendly option, suitable for beginners and experienced athletes alike. Its unilateral nature also allows for improved focus on form and muscle imbalances. The Front Cable Raise is particularly useful in hypertrophy training phases, serving as a reliable accessory movement to compound lifts like the overhead press. When performed correctly, it can significantly contribute to rounder, more defined shoulders without placing excessive strain on the joints.