Cable Front Raise: Muscles Worked, Benefits, Tips

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The cable front raise is an effective isolation exercise for building strength, size, and mobility in the shoulder muscles. It primarily targets the anterior deltoid muscle, and it also engages the upper chest and biceps to a lesser extent.

Most athletes and regular gym goers do the cable front raise to strengthen their front delt. The front cable front can also be added to a physical rehabilitation program.

It is often used as a “finisher” exercise to induce the final bit of training stimuli into the muscle group after performing other, more intense exercises.

Use light to moderate resistance, depending on your strength level and experience, to do this.

You can also perform the cable front raise using a straight bar, a rope attachment, or a single attachment.

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Cable Front Raise .
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Cable Front Raise Muscles Worked

Cable front raise

How To Do Cable Front Raise

  1. Attach a straight bar to a low cable pulley.
  2. Stand facing away from the machine, with your feet about shoulder-width apart for a stable base.
  3. Grab the handle with an overhand grip (palms facing down), and take a step forward so that the cable is taut.
  4. Stand tall with your chest up, shoulders back, and core engaged.
  5. The handle should be resting in front of your thighs, with a slight bend in your elbows.
  6. Exhale as you pull the bar up the front of your body until the bar is at shoulder height.
  7. Hold for a count of two. Inhale as you lower the bar to the starting position.
  8. Do 8-12 reps and 3-4 sets.

Pro-Tips and Form

  • Keep your shoulders back, chest out, and body upright. Keep your body still. Only your arm should move.
  • Avoid bouncing at the peak of the movement; allow the shoulders to stretch, and then slowly lower. This is an isolation exercise, so the focus should be on form and muscle contraction, not weight.
  • Do not allow the handle to touch your body, and do not allow your body to move (or swing) throughout the movement.
  • Hold the top position for a brief moment to increase time under tension and challenge your muscles further.
  • Do not use your lower back to power through the motion. Use controlled movements to lift with your delts.
  • Pause for a moment at the top position.
  • If you find that the traditional overhand grip strains your wrists or shoulders, try switching to a neutral grip (palms facing each other) with a rope attachment.
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Cable Front Raise Variations

1. Single Arm Cable Front Raise

When performing bilateral exercises (using both arms simultaneously), one side often compensates for the other. The Single-Arm cable front raise eliminates this issue by isolating each shoulder independently.

This helps you find and fix any differences between your left and right deltoids, which makes your shoulder muscles grow more evenly and stronger.

Since you’re only lifting with one arm, your core muscles (abs and obliques) have to work harder to maintain stability. This means it strengthens core muscles.

Single Arm Cable Front Raise

How To Do

  1. Attach a single grip handle to a low pulley cable machine.
  2. Stand facing away from the machine and grip the handle with your right hand using an overhand grip (palm facing down).
  3. For balance, stagger your feet. The foot in front should be opposite your working arm.
  4. Exhale as you raise the stirrup (handle) forward and upward in a semicircular motion until your arm is above the horizontal.
  5. Hold for a count of two. Inhale as you slowly reverse the motion and lower the stirrup to the starting position.
  6. Repeat the exercise with your opposite arm.

2. Rope Front Raises

The rope attachment allows for a neutral or semi-pronated grip (palms facing each other or at an angle). This grip is often more comfortable and reduces strain on the wrists and elbows compared to a straight bar.

Additionally, the rope’s flexibility lets you follow a more natural path during the lift, accommodating the natural movement of your shoulders and allowing for a greater range of motion.

Rope Front Raise

How To Do Cable Rope Front Raises

  1. Place the rope handle on the lowest notch. Stand over the rope, reach down with both hands and grab it.
  2. Bent slightly at the knees and pull the rope to your waist.
  3. Keep your arms straight and lift the rope to shoulder height.
  4. Lower the rope back down to the starting position. This completes one repetition.

Benefits of Cable Front Raise

  • Performing the cable front raise over time increases muscular hypertrophy, improves muscular endurance, and enhances neuromuscular control connection.
  • When combined with proper rest, it improves the deltoid muscle groups size and shape.
  • The cable front raise improves the patient’s ability to maintain proper posture and the natural alignment of the spinal column’s curvature.
  • Cable raise provides a constant load on your shoulder throughout the range of motion.
  • Cable raises are a great alternative for people who experience joint discomfort during the shoulder press.
  • Cable machines are safe and efficient tools for your normal workout program. The smooth, flat resistance reduces wear and tear on the joints, especially the wrists, elbows, and shoulders.
  • The cable machine shoulder workout offers almost unmatched versatility because you can easily change the load, angle, grip, and body positioning.

References

  • Bagchi, Amritashish & Raizada, Dr. (2016). Electromyographical investigation of anterior deltoid and trapezius muscles during three different variations of front raise.
  • Campos YAC, Vianna JM, Guimarães MP, Oliveira JLD, Hernández-Mosqueira C, da Silva SF, Marchetti PH. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020 Oct 31;75:5-14. doi: 10.2478/hukin-2020-0033. PMID: 33312291; PMCID: PMC7706677.

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