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

IntermediateShoulders Cable

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Cable Forward Raise

Isolation

Cable One Arm Lateral Raise

Shoulders · Deltoid Lateral · Cable

Intermediate

Isolation

Cable Lateral Raise

Shoulders · Deltoid Lateral · Cable

Intermediate

Isolation

Cable Front Shoulder Raise

Shoulders · Deltoid Anterior · Cable

Intermediate

Isolation

Cable Front Raise

Shoulders · Deltoid Anterior · Cable

Intermediate

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

01
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.
02
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.
03
Exhale as you slowly raise the handle directly in front of you, keeping your arm straight but not locked, until it reaches shoulder height.
04
Hold briefly at the top of the movement, focusing on contracting your anterior deltoid at its peak.
05
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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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.