Cable Front Raise
Muscles worked
Instructions
- 1Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
- 2Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position.
- 3While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
- 4Now as you inhale lower the arm back down slowly to the starting position.
- 5Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–8 | 2–3 min |
| Hypertrophy | 3–4 | 10–15 | 60 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
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About Cable Front Raise
The low-pulley cable front raise isolates the front head of the deltoid, at the front of the shoulder. Standing with your back or side to the pulley, you raise the handle in front of you to shoulder height, arm nearly straight, then lower under control. Unlike dumbbells, the cable keeps constant tension across the whole range, including at the bottom where a dumbbell is almost unloaded. It is an accessible isolation exercise to shape the front of the shoulder, but often optional: the front delt is already heavily worked by all pressing movements.
check_circleBenefits
- check_circleConstant tension on the front delt, even at the bottom
- check_circleSmooth resistance that limits momentum and cheating
- check_circleGreat as a finisher or to bring up a lagging front delt
- check_circleGreat for unilateral work and correcting an imbalance
- check_circleEasy to add in a superset with other shoulder exercises
lightbulbExecution tips
- lightbulbRun the handle between the legs or along the side of the body
- lightbulbRaise to eye level with the arm nearly straight
- lightbulbControl the descent without letting the weight drop
- lightbulbKeep the torso still and the shoulders pulled down
- lightbulbChoose a moderate load that allows a smooth, jerk-free movement
warningCommon mistakes
- warningSwinging the torso to launch the weight up
- warningRaising above shoulder height and shifting load to the traps
- warningBending the elbow too much, which shortens the lever
- warningLoading too heavy at the expense of form
- warningGripping the handle too tightly, which needlessly fatigues the forearm
tuneVariations and alternatives
- tuneSingle-arm cable front raise — unilateral work, corrects imbalances
- tuneBarbell front raise — symmetrical path and heavier loading possible
- tuneDumbbell front raise — more freedom of movement
- tuneSeated cable front raise — increased isolation, less momentum
person_checkWho it's for and level
Suits intermediate trainees looking for constant, steady tension on the front delt, hard to achieve with dumbbells at the bottom of the range. Particularly useful for those addressing a unilateral imbalance through the single-arm version, offering better control and targeted correction. Beginners can use it to learn the front raise movement with soft, progressive resistance. It remains a secondary exercise for most trainees, since the front delt is already well worked by regular overhead pressing.
shieldSafety and precautions
The main risk involves the wrist and elbow if the grip on the handle is too tight or the movement too fast; keeping a relaxed grip and a controlled tempo protects these joints. Avoid raising the load above shoulder height, which would shift work to the traps and increase the risk of subacromial impingement. Swinging the torso to launch the weight up should be consistently avoided, as it transfers tension to the lower back. If shoulder discomfort appears during the movement, reduce the load and check the bar path before continuing.
calendar_monthWhere to place it in your program
Fits well at the end of a shoulder session, after the main press, in 2 to 3 sets of 12 to 15 reps with a moderate load maintaining continuous tension. Also works very well in a superset with lateral raises for complete front and side deltoid work. A short rest of 45 to 60 seconds between sets is enough for this light-load isolation movement. Reserve it for trainees with a slight front-delt lag rather than including it in every session by default.
helpFrequently asked questions
Cable or dumbbells for front raises?
The cable keeps tension constant, while dumbbells load mainly the top of the movement. The cable is often smoother and more comfortable.
Do I really need to isolate the front delt?
It already works hard during pressing. Add this only if your front delt lags behind the other heads.
How high should I raise the arms?
To shoulder height (horizontal) is enough: going higher brings in the traps and removes tension from the delt. Stop at horizontal for clean work on the front of the shoulder.
Can I do this exercise with one arm?
Yes, using a single-arm pulley, which allows more precise work and better correction of imbalances between the two sides.
Should I keep my wrist straight during the movement?
Yes, a neutral wrist avoids unnecessary tension and efficiently transmits force to the shoulder.
Is this exercise useful for throwing sports?
It can contribute to general shoulder strengthening but remains secondary compared to specific rotator cuff work.
How many sets are recommended per session?
2 to 3 sets are usually enough, since this exercise remains isolation work to complement a shoulder press.
Can I do this exercise standing or seated?
Standing is most common, but a seated version on a bench can help isolate the movement even further by limiting body momentum.
Can I use a rope attachment instead of the handle?
Yes, a rope offers a neutral grip and can be more comfortable for some wrists.
Is this exercise suitable for people with a sensitive shoulder?
The cable's smooth, progressive tension often makes it a more comfortable option than a barbell or dumbbells for a sensitive shoulder, at a light load.
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