Cable Front Raise

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Stand upright facing away from the cable stack with the cable running between or alongside your legs, holding the handle at thigh height with a neutral or overhand grip.
• Brace your core and keep your torso still throughout the movement to isolate the front delt without compensating with your lower back.
• Raise the arm in a straight arc until the hand reaches shoulder height, keeping a slight bend in the elbow to reduce joint stress.
• Lower the handle slowly and under control back to the starting position, resisting the pull of the cable on the way down.

Common mistakes

• Swinging the torso back to initiate the lift, which reduces deltoid tension and places stress on the lumbar spine.
• Raising the arm above shoulder height, which shifts the load onto the upper trapezius and away from the anterior deltoid.
• Dropping the weight too quickly on the way down and skipping the eccentric portion, which significantly reduces the training stimulus.

Frequently asked questions

Should I use a straight bar or a single handle for the cable front raise?

A single handle allows each shoulder to move through its natural arc independently and is generally preferred. A straight bar forces both arms to move together, which can be awkward if you have any shoulder asymmetry.

How high should I raise my arm?

Raise until the hand is level with the shoulder, roughly parallel to the floor. Going higher primarily recruits the upper trapezius rather than the anterior deltoid, which is the target muscle of this exercise.

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