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.
How to Do Cable Forward Raise
- 1Setup
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.
- 2Setup
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
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
Hold briefly at the top of the movement, focusing on contracting your anterior deltoid at its peak.
- 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.
Variations
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
Cable Lateral Raise
Sculpt broader, rounder shoulders with the Cable Lateral Raise. This isolation exercise effectively targets your lateral deltoids for improved shoulder
Cable Front Shoulder Raise
Target your anterior deltoids with the Cable Front Shoulder Raise. This isolation exercise builds shoulder strength and definition.
Cable Front Raise
Sculpt strong, defined shoulders with the Cable Front Raise. This isolation exercise targets your anterior deltoids, helping to build frontal shoulder
Related Exercises
Cable Shoulder Internal Rotation
Strengthen your shoulder internal rotators with cable internal rotations. Improve shoulder stability, posture, and reduce injury risk for overhead
Cable Shoulder Press
Strengthen your shoulders and triceps with the Cable Shoulder Press. This exercise targets the deltoid anterior for powerful, sculpted shoulders.
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.
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.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
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.
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