Cable Lying Front Raise
Target your anterior deltoids and upper chest with the Cable Lying Front Raise. This isolation exercise builds shoulder strength and definition.
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Lying Front Raise
Description
Lying flat on your back, grab a cable handle and perform a front raise, working your deltoids and upper chest.
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How to do Cable Lying Front Raise
- 01Setup
Lie supine on a flat bench or mat with your head positioned closest to a low cable pulley, ensuring your body is aligned with the cable's path.
- 02Setup
Reach back and grasp the D-handle with an overhand grip, ensuring your arm is fully extended towards the pulley and your palm faces up or inward.
- 03
Keeping your arm straight but not locked at the elbow, engage your anterior deltoid to raise the handle in an arc directly over your chest until your arm is perpendicular to the floor. Exhale during this lifting phase.
- 04
Slowly and with control, lower the handle back down to the starting position, resisting the cable's pull and maintaining tension in your shoulder. Inhale as you lower the weight.
Tips
- Focus on a strong mind-muscle connection with your anterior deltoid throughout the movement, initiating the lift from the shoulder rather than relying on momentum.
- Maintain a slight, consistent bend in your elbow throughout the entire range of motion to protect the joint and keep continuous tension on the target muscle.
- Control the eccentric (lowering) phase of the exercise, taking at least two seconds to return to the start, as this maximizes muscle engagement and growth.
- Keep your core engaged and lower back pressed gently into the bench to prevent arching and maintain stability, allowing for better isolation of the shoulders.
Common mistakes
- Using momentum to lift the weight reduces the effectiveness; instead, initiate the movement purely from your anterior deltoid with a controlled lift.
- Locking out the elbow can strain the joint; always maintain a slight bend in your elbow to protect it and keep tension on the muscle.
- Raising the cable too high, past perpendicular to the floor, can decrease tension on the anterior deltoid and potentially strain the shoulder joint; stop when your arm is straight up.
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Is Cable Lying Front Raise good for beginners?
Cable Lying Front 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 Lying Front Raise?
You need Cable to perform Cable Lying Front 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 Lying Front Raise?
Focus on a strong mind-muscle connection with your anterior deltoid throughout the movement, initiating the lift from the shoulder rather than relying on momentum. Maintain a slight, consistent bend in your elbow throughout the entire range of motion to protect the joint and keep continuous tension on the target muscle. Control the eccentric (lowering) phase of the exercise, taking at least two seconds to return to the start, as this maximizes muscle engagement and growth. Keep your core engaged and lower back pressed gently into the bench to prevent arching and maintain stability, allowing for better isolation of the shoulders.
What are common mistakes when doing Cable Lying Front Raise?
Using momentum to lift the weight reduces the effectiveness; instead, initiate the movement purely from your anterior deltoid with a controlled lift. Locking out the elbow can strain the joint; always maintain a slight bend in your elbow to protect it and keep tension on the muscle. Raising the cable too high, past perpendicular to the floor, can decrease tension on the anterior deltoid and potentially strain the shoulder joint; stop when your arm is straight up.
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Free · iPhone only · Available on the App Store