Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Shoulders

Shoulders Muscle Anatomy Diagram

One-Arm Cable Front Raise Instructions

The cable front raise is a great exercise for isolating the front delts.

  1. Set up for the exercise by attaching a single grip handle to a low pulley cable machine and selecting the weight you want to use.
  2. Stand facing away from the machine and grip the handle with one hand using an overhand grip (palm facing down).
  3. Stand up and hold the handle just off your thighs pulling weight off the stack. This is the starting position.
  4. To execute, slowly raise the handle to around shoulder height while keeping your arm straight and your body fixed.
  5. Pause, and then slowly lower the weight to the starting position.
  6. Do not allow the stack to drop or the handle to touch your body.
  7. Repeat for desired reps and then repeat using your right arm.

One-Arm Cable Front Raise Tips

  • This is an isolation exercise, so the focus should be on form and muscle contraction, not weight.
  • Keep the rep timing slow and control the weight throughout the set.
  • Do not allow the handle to touch your body, and do not allow your body to move (or swing) throughout the movement.
  • The front raise is a good exercise to super set with a shoulder pressing exercise.
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