Smart Workout Diary

Cable One-Arm Front Raise

The cable one-arm front raise is an isolation exercise that lifts a cable handle in front of the body using one arm. It primarily trains the front deltoid while challenging shoulder control, and it can support shoulder-strength training.

Demonstration

Demonstration: Cable One-Arm Front Raise

Instructions

  1. Set a cable pulley to its lowest position and attach a single handle.
  2. Stand facing away from the stack, hold the handle in one hand, and step forward until there is light tension on the cable.
  3. Stand tall with a soft bend in the knees, brace your torso, and keep the working arm slightly bent.
  4. Raise the handle forward in a controlled arc until your arm is about parallel to the floor or reaches a comfortable shoulder-height range.
  5. Lower the handle slowly to the starting position without letting the stack pull you backward, then complete the other arm.
Muscle Group
Front Delts
Type
Strength
Mechanics
Isolation
Movement Patterns
Vertical Push
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Cable Machine, D-Handle
Difficulty
Beginner

Technique tips

  1. Use a load that lets you raise the handle without leaning back or swinging your torso.
  2. Keep your ribs down and avoid arching your lower back as the arm rises.
  3. Move smoothly and control the return; do not let the cable pull the handle down abruptly.
  4. Stop short of any painful shoulder range and use a comfortable range of motion.
Exercise library