Exercise
Cable Front Raise
The Cable Front Raise targets the front of the shoulders using constant cable tension for controlled, even resistance.
Cable Front Raise
The Cable Front Raise is an isolation exercise performed with a cable machine, lifting the handle forward in front of the body. The cable setup keeps tension on the muscles through the entire range, unlike free weights where resistance drops at certain points.
The movement mainly works the front of the shoulders, with the arms and upper chest assisting to guide the lift and stabilize the position. Because the load pulls continuously, control and steady tension matter more than momentum, making the exercise feel smooth but demanding.
This exercise fits well in hypertrophy-focused shoulder training and accessory work after pressing movements. It’s especially useful for lifters who want consistent resistance with lighter loads or better control than dumbbell raises, and it pairs well with lateral or overhead shoulder exercises.
How to Perform the Cable Front Raise
- Stand in front of a cable machine with a straight bar attachment set at the lowest position, feet shoulder-width apart, and grab the bar with an overhand grip.
- Position yourself with a slight bend in your knees, core engaged, chest up, and shoulders pulled back and down.
- Hold the cable bar with arms fully extended down in front of your thighs, maintaining a slight bend at the elbows throughout the movement.
- Exhale as you raise the bar in front of you with straight arms until your hands reach shoulder height, keeping your wrists neutral.
- Pause briefly at the top position while maintaining tension in your shoulders and keeping your core tight to prevent arching your lower back.
- Inhale as you slowly lower the bar back to the starting position with control, resisting the pull of the cable.
- Maintain a stable torso throughout the entire movement, avoiding the tendency to swing or use momentum.
- Keep your shoulders down away from your ears during both the raising and lowering phases to properly isolate the front deltoids.
Important information
- Keep your wrists firm and neutral throughout the exercise to prevent strain.
- If you feel your lower back arching, reduce the weight and focus on engaging your core more intensely.
- Make sure your elbows maintain a slight bend to reduce stress on the elbow joint while keeping tension on the shoulders.
- Control the descent rather than letting the weight drop, as the eccentric (lowering) phase is crucial for muscle development.
FAQ - Cable Front Raise
The Cable Front Raise primarily targets the anterior (front) deltoids while also engaging the upper chest, trapezius, and serratus anterior as secondary muscles. The constant tension from the cable mechanism ensures superior muscle fiber recruitment compared to free weight variations.
Stand facing away from the cable machine with feet shoulder-width apart, grab the handle with an overhand grip, and raise your straight arm forward until it reaches shoulder height while maintaining a slight elbow bend. Control the weight during the lowering phase, keeping your core tight and avoiding momentum throughout the movement.
Select a weight that allows you to perform 10-15 controlled repetitions with proper form—typically lighter than what you'd use for compound shoulder exercises. The focus should be on feeling the anterior deltoid working through a full range of motion rather than moving heavy weight with compromised technique.
Include Cable Front Raises 1-2 times weekly as part of your shoulder training, typically performing 3-4 sets. Place them after your compound pressing movements when your shoulders are pre-fatigued but not exhausted, and avoid training front raises the day before heavy bench press sessions.
Avoid swinging your body to generate momentum, raising the weight above shoulder height, shrugging your shoulders during the movement, and using excessive weight that compromises form. Also, ensure you're not overtraining your front delts if you're already doing significant pressing work in your program.
Cable Front Raise
Exercise Details
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Muscle Groups
Mechanic
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