One Arm Cable Front Raise

The one-arm cable front raise is a shoulder exercise that uses a cable machine to lift your hand in front of your body. It’s a unilateral exercise, so you only work one shoulder at a time.

It is one of the most effective front raise variations for training your front deltoid muscles. Since you’re only working one arm at a time, your core has to work harder to maintain stability.

Doing a front raise with a cable machine gives your muscles almost uninterrupted time under tension and a massive pump.

You can also change your body position, weight, and attachments to change your grip and target your muscles from different angles.

Know More: Best cable shoulder Workout for 3D Shoulders

One Arm Cable Front Raise Muscles Worked

The one-arm cable front raise primarily targets the anterior deltoid, but it also engages other muscles in your upper body, including:

Muscles Worked During One Arm Cable Front Raise

How To Do Single Arm Cable Front Raise

  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 the one that is opposite to your working arm.
  4. Keep your elbow slightly flexed and 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. Do 8–10 reps of this side and then repeat with your opposite arm.
Single Arm Cable Front Raise

Form and Tips

  • 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.
  • Keep your back straight and your head up. Keep your body still. Only your arm should move.
  • The front raise is a good exercise to superset with a shoulder pressing exercise.
  • Keep a controlled motion and avoid jerky movements
  • Remember to exhale while you exert.
  • It is usually performed for moderate to high reps, at least 8–12 reps per set, and do 3-4 sets as part of an upper-body or shoulder-focused workout.
  • Superset the one-arm cable front raise with other upper body exercises, such as push-ups or bench press.
One Arm Cable Front Raise
Know More: 10 Best Single Arm Shoulder Exercises to build Deltoids

The Best Alternatives Of One-Arm Cable Front Raise

  1. Dumbbell Front Raise
  2. Barbell Front Raise
  3. Resistance Band Front Raise
  4. Arnold Press
  5. Cable Shoulder Press
  6. Cable Upright Row
  7. Dumbbell Shoulder Press

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