Cable Front Raise

How to Perform the Cable Front Raise

Set the cable pulley to the lowest position and attach a straight bar or single D-handle.
Stand facing away from the machine and grasp the attachment between your legs or at your side with an overhand grip.
Stand tall with your feet shoulder-width apart, core braced, and a slight bend in your elbows.
Raise the handle directly in front of you in a controlled arc until your arm reaches shoulder height.
Hold briefly at the top with your arm parallel to the floor.
Lower the handle back down slowly under control to the starting position.
Avoid swinging or using momentum at any point during the movement.
Repeat for the desired number of repetitions.

Swinging the body to generate momentum

Keep your torso completely still and lift using only your shoulder muscles.

Raising the arm above shoulder height

Stop at shoulder height; going higher shifts the work to the upper traps and can impinge the shoulder.

Locking the elbows completely straight

Maintain a slight bend in the elbows to reduce stress on the elbow joint.

✓Builds the front of the shoulders for a more complete deltoid appearance.
✓Constant cable tension makes it more effective than gravity-dependent dumbbell front raises.
✓Strengthens the anterior deltoid which is important for all pressing movements.

●Use a neutral or slightly pronated grip to vary anterior deltoid activation.
●Perform the exercise one arm at a time for better isolation and mind-muscle connection.
●Keep your wrist in a neutral position; do not let it flex or extend.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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