Smart Workout Diary

Cable Front Raise

The cable front raise is an isolation exercise in which you lift a cable handle forward in front of the body. It primarily trains the front deltoids, with the upper chest and core helping to stabilize the movement. The cable provides steady resistance and can support shoulder strength and muscle-building goals.

Demonstration

Cable Front Raise — demonstration 1
Cable Front Raise — demonstration 2

Instructions

  1. Set the pulley low and attach a single handle. Choose a light load that you can lift without leaning or swinging.
  2. Stand facing away from the machine with the handle in one hand, the cable running between your legs, and your feet about hip-width apart.
  3. Brace your core, keep your chest tall, and maintain a soft bend in the working elbow. Keep the wrist neutral.
  4. Raise the handle forward in a controlled arc until your arm is approximately parallel to the floor or reaches a comfortable shoulder-height position.
  5. Pause briefly without shrugging the shoulder, then lower the handle slowly to the start while maintaining tension in the cable.
  6. Complete all repetitions evenly, then repeat on the other arm if training one side at a time.
Muscle Group
Front Delts
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Use a modest load. Front deltoids are relatively small, so controlled repetitions are more useful than heavy swinging.
  2. Keep the torso still. Do not drive the handle upward by leaning back, bending the knees, or using momentum.
  3. Stop at a comfortable height. Raising much above shoulder level is usually unnecessary and may make shoulder control harder.
  4. Control the lowering phase. Resist the cable on the way down instead of allowing the stack to pull your arm back.
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