Description
A resistance exercise that targets the anterior deltoid muscles by raising a cable machine's handle in front of you.
How to Do Cable Front Raise
- 1Setup
Stand facing a low cable pulley, attaching a D-handle or straight bar to the cable.
- 2Setup
Grasp the handle with an overhand grip, palm facing down, and take a few steps back to create initial tension on the cable, keeping your arm extended downwards.
- 3
Keeping a slight bend in your elbow and your core engaged, exhale as you slowly raise the handle straight up in front of you.
- 4
Continue raising until your arm is roughly parallel to the floor, or slightly higher, feeling the contraction in your anterior deltoid.
- 5
Inhale as you slowly and with control lower the handle back down to the starting position, resisting the pull of the cable.
Tips
- Maintain a slight, consistent bend in your elbow throughout the movement to prevent hyperextension and keep constant tension on the deltoid.
- Focus on initiating the movement from your anterior deltoid, avoiding any swinging of your torso or using momentum to lift the weight.
- Control both the concentric (lifting) and eccentric (lowering) phases of the movement to maximize muscle engagement and minimize injury risk.
- Keep your shoulder blades pulled slightly down and back to stabilize your upper body and prevent shrugging during the raise.
Common Mistakes
- ×Using momentum: Swinging the weight up by arching your back or using your hips reduces tension on the deltoids; instead, use a controlled, deliberate motion driven by your shoulder.
- ×Lifting too high: Raising the handle significantly above shoulder height can engage the traps and reduce deltoid isolation; only raise to just above parallel with the floor.
- ×Excessive elbow bend: Bending your elbows excessively shortens the lever arm and lessens the challenge on the anterior deltoid; maintain a slight, consistent bend throughout the lift.
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 Forward Raise
Target your anterior deltoids with the Cable Forward Raise. This isolation exercise builds shoulder strength and definition by lifting a cable handle
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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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