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Cable Forward Raise

Target your anterior deltoids with the Cable Forward Raise. This isolation exercise builds shoulder strength and definition by lifting a cable handle

Intermediate
Isolation
Push
1 min per set2 min rest
Shoulders
Cable

Variations of Cable Forward Raise

Cable One Arm Lateral Raise exercise targeting Shoulders and Deltoid Lateral
Isolation

Cable One Arm Lateral Raise

Sculpt broader, more defined shoulders with the Cable One Arm Lateral Raise. This isolation exercise targets your lateral deltoids for improved width and

Intermediate
ShouldersDeltoid LateralCable
Cable Lateral Raise exercise targeting Shoulders and Deltoid Lateral
Isolation

Cable Lateral Raise

Sculpt broader, rounder shoulders with the Cable Lateral Raise. This isolation exercise effectively targets your lateral deltoids for improved shoulder

Intermediate
ShouldersDeltoid LateralCable
Cable Front Shoulder Raise exercise targeting Shoulders and Deltoid Anterior
Isolation

Cable Front Shoulder Raise

Target your anterior deltoids with the Cable Front Shoulder Raise. This isolation exercise builds shoulder strength and definition.

Intermediate
ShouldersDeltoid AnteriorCable
Cable Front Raise exercise targeting Shoulders and Deltoid Anterior
Isolation

Cable Front Raise

Sculpt strong, defined shoulders with the Cable Front Raise. This isolation exercise targets your anterior deltoids, helping to build frontal shoulder

Intermediate
ShouldersDeltoid AnteriorCable

Description

Cable Forward Raise is a strength exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and triceps.

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How to Do Cable Forward Raise

  1. 1
    Setup

    Stand facing away from a low cable pulley with a single-grip handle attached. Grasp the handle with an overhand grip, arm extended down and slightly forward.

  2. 2
    Setup

    Position your feet shoulder-width apart, maintaining a slight bend in your knees and a neutral spine. Take a small step forward to create initial tension on the cable.

  3. 3

    Exhale as you slowly raise the handle directly in front of you, keeping your arm straight but not locked, until it reaches shoulder height.

  4. 4

    Hold briefly at the top of the movement, focusing on contracting your anterior deltoid at its peak.

  5. 5

    Inhale as you slowly and with control lower the handle back to the starting position, resisting the pull of the cable throughout the eccentric phase.

Tips

  • Maintain a slight bend in your elbow throughout the entire movement to prevent hyperextension and keep constant tension on the deltoid.
  • Focus on a continuous, smooth motion without jerking the weight up, ensuring constant tension on the anterior deltoid from start to finish.
  • Keep your core engaged and avoid swinging your torso to lift the weight; the movement should originate solely from your shoulder.
  • Control the eccentric (lowering) phase of the movement; don't let the cable pull your arm down quickly, as this maximizes muscle engagement and prevents injury.

Common Mistakes

  • ×Swinging the weight up indicates the load is too heavy; lighten the resistance and use strict form, moving only your arm without momentum.
  • ×Raising the arm too high, past shoulder height, reduces tension on the anterior deltoid and can strain the shoulder joint; stop the movement when your arm is parallel to the floor.
  • ×Letting the weight drop quickly negates the benefits of the eccentric phase; actively resist the cable's pull to slowly lower the handle, maximizing time under tension.

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Frequently Asked Questions

What muscles does Cable Forward Raise work?
Cable Forward Raise primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior.
Is Cable Forward Raise good for beginners?
Cable Forward Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Forward Raise?
You need Cable to perform Cable Forward Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Forward Raise?
Maintain a slight bend in your elbow throughout the entire movement to prevent hyperextension and keep constant tension on the deltoid. Focus on a continuous, smooth motion without jerking the weight up, ensuring constant tension on the anterior deltoid from start to finish. Keep your core engaged and avoid swinging your torso to lift the weight; the movement should originate solely from your shoulder. Control the eccentric (lowering) phase of the movement; don't let the cable pull your arm down quickly, as this maximizes muscle engagement and prevents injury.
What are common mistakes when doing Cable Forward Raise?
Swinging the weight up indicates the load is too heavy; lighten the resistance and use strict form, moving only your arm without momentum. Raising the arm too high, past shoulder height, reduces tension on the anterior deltoid and can strain the shoulder joint; stop the movement when your arm is parallel to the floor. Letting the weight drop quickly negates the benefits of the eccentric phase; actively resist the cable's pull to slowly lower the handle, maximizing time under tension.

Related Exercises

Cable Shoulder Internal Rotation exercise targeting Shoulders and Deltoid Anterior
Isolation

Cable Shoulder Internal Rotation

Strengthen your shoulder internal rotators with cable internal rotations. Improve shoulder stability, posture, and reduce injury risk for overhead

Intermediate
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Cable Shoulder Press exercise targeting Shoulders and Deltoid Anterior
Compound

Cable Shoulder Press

Strengthen your shoulders and triceps with the Cable Shoulder Press. This exercise targets the deltoid anterior for powerful, sculpted shoulders.

Intermediate
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Cable Lying Cross Lateral Raise exercise targeting Shoulders and Deltoid Lateral
Isolation

Cable Lying Cross Lateral Raise

The Cable Lying Cross Lateral Raise targets the lateral deltoids for broader shoulders. Perform lying face down, pulling cables across your body.

Intermediate
ShouldersDeltoid LateralCable
Cable Kneeling Shoulder Press exercise targeting Shoulders and Deltoid Anterior
Compound

Cable Kneeling Shoulder Press

Strengthen your shoulders and core with the Cable Kneeling Shoulder Press. This exercise builds deltoid and triceps strength while improving stability.

Intermediate
ShouldersDeltoid AnteriorCable
Assisted Standing Triceps Dip exercise targeting Upper Arms and Pectoralis Major Sternal Head
Compound

Assisted Standing Triceps Dip

Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.

Intermediate
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Dumbbell Complex Push-up Row Clean and Press exercise targeting Back and Chest
Compound

Dumbbell Complex Push-up Row Clean and Press

The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.

Advanced
BackChestDumbbell

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Cable Forward Raise

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