Single-Arm Cable Front Raise: How-to guide

The single-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.

Performing a front raise with a cable machine allows your muscles to experience almost uninterrupted time under tension and a significant pump.

You can also adjust your body position, weight, and attachments to alter your grip and target your muscles from various angles.

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Muscles Worked

The deltoid muscle of the shoulder consists of three separate sections or heads. The anterior deltoid (In front), the Lateral deltoid (at the side) and the Posterior deltoid (behind)

• The primary muscle worked during the single arm front cable raise is the Anterior deltoid
• Secondary muscles worked: Upper pectoralis, Trapezius, Serratus Anterior and Lateral Deltoid.

How To Do Single-Arm Cable Front Raise

1. Adjust the cable pulley to the lowest position on the machine.
2. Attach a single-handle grip to the cable machine.
3. Stand with your feet shoulder-width apart.
4. Grasp the handle with an overhand grip (palm facing down).
5. Lift the handle in front of you, following a smooth, controlled arc.
6. Continue raising the handle until it’s about level with your shoulder.
7. At the top of the movement, pause briefly and really squeeze your front deltoid.
8. Gradually lower the handle back to the starting position, resisting the weight’s pull the whole way down.

Pro-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.
• Avoid lifting the weight too high, as this can strain your shoulder joint.
• 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.
• Experiment with different grip variations (overhand, underhand, neutral).

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One Arm Cable Front Raise Alternatives

An alternative to the one-arm cable front raise include:

• Dumbbell Lateral Raise
• Resistance Band Front Raise
• Barbell Front Raise
• Plate Front Raise
• Smith Machine Shoulder Press
• Dumbbell Shoulder Press
• Landmine press
• Arnold Press
• Push Press