Shoulders
Cable Front Raise (Bar)
The Cable Front Raise (Bar) is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: front delts 58%, side delts 14% and upper chest 12%.
How to do it
- Set a pulley at its lowest position and clip on a short straight bar.
- Stand facing away from the machine with the cable between your legs and the bar in front of your thighs.
- Hold the bar overhand at shoulder width, feet hip-width, knees soft.
- Raise the bar straight forward to shoulder height with slightly bent elbows.
- Lower slowly until the bar is back in front of the thighs.
Tips
- Brace the stomach so the cable does not pull your shoulders back.
- Keep the wrists straight and the bar level.
- Control the bar down instead of letting the stack pull it.
Common mistakes
- Leaning back as the bar comes up.
- Raising the bar above head height.
- Letting the weight stack touch down between reps.
Muscles worked by the Cable Front Raise (Bar)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Raising the arm forward is shoulder flexion: front delt first, lateral delt and clavicular pec next, with serratus and upper traps rotating the shoulder blade.
Cable Front Raise (Bar) alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Cable Front Raise (Bar) work?
Mainly the front delts. The side delts and upper chest assist.
Is the Cable Front Raise (Bar) good for beginners?
Yes. The Cable Front Raise (Bar) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Front Raise (Bar)?
For example the Barbell Front Raise, Dumbbell Front Raise and EZ Bar Front Raise. They train mostly the same muscles, some with different equipment.
How do you make the Cable Front Raise (Bar) harder?
Add weight or reps, or move on to the Barbell Front Raise and Plate Front Raise.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (frontal raise)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.