Description
A strength training exercise that targets the anterior deltoid, performed by raising a cable pulley with a single arm in a neutral grip.
How to Do Cable Single Arm Neutral Grip Front Raise
- 1Setup
Stand facing the cable machine, set the pulley to its lowest position, and attach a single-handle grip.
- 2Setup
Grab the handle with one hand using a neutral grip (palm facing your body) and step back slightly to create initial tension on the cable.
- 3
Keep your working arm mostly straight with a slight bend in the elbow, engage your core, and raise the handle directly in front of you until your hand reaches shoulder height.
- 4
Maintain control as you slowly lower the handle back to the starting position, resisting the pull of the cable to ensure a controlled eccentric phase.
- 5
Complete all repetitions on one side before switching the handle to your other arm and repeating the movement.
Tips
- Focus on initiating the movement solely with your anterior deltoid, avoiding momentum from your torso or lower body to lift the weight.
- Keep your working arm slightly bent but rigid throughout the entire range of motion to maintain constant tension on the shoulder muscle.
- Control the eccentric (lowering) phase of the exercise to maximize muscle engagement and promote greater hypertrophy.
- Avoid shrugging your shoulders towards your ears; keep your traps relaxed and shoulders depressed to properly isolate the anterior deltoid.
Common Mistakes
- ×Using excessive momentum to lift the weight reduces the isolation on the anterior deltoid; lower the weight and focus on a controlled, deliberate raise.
- ×Raising the arm too high, beyond shoulder level, can cause unnecessary stress on the shoulder joint; stop the raise when your hand is roughly at the same height as your shoulder.
- ×Allowing the cable to pull your arm down quickly on the eccentric phase misses a key opportunity for muscle building; actively resist the cable's pull to slowly lower the weight.
Variations
Cable Side Lying Lateral Raise
Sculpt your deltoids with the Cable Side Lying Lateral Raise. This isolation exercise targets the lateral head, building wider, rounder shoulders
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.
Cable Front Raise
Sculpt strong, defined shoulders with the Cable Front Raise. This isolation exercise targets your anterior deltoids, helping to build frontal shoulder
Cable Bent Over One Arm Lateral Raise
Target your rear deltoids with the Cable Bent Over One Arm Lateral Raise. This isolation exercise effectively builds strength and definition in the
Related Exercises
Cable Standing One Arm Face Pull
Master the Cable Standing One Arm Face Pull to sculpt strong rear deltoids, rhomboids, and traps.
Cable Leaning Lateral Raise
Build wider, stronger shoulders with the Cable Leaning Lateral Raise. This isolation exercise targets your lateral deltoids with constant tension for
Cable One Arm Reverse Fly
Target your rear deltoids and improve shoulder stability with the Cable One Arm Reverse Fly.
Cable Y raise
Perform the Cable Y Raise to build strong, sculpted shoulders and improve upper back posture.
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