Shoulders
Cable Front Raise Rope
The Cable Front Raise Rope 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%.
Also known as: cable front raise (rope)
How to do it
- Set a pulley at its lowest position and clip on a rope.
- Stand facing away from the machine with the cable between your legs.
- Hold one rope end in each hand, palms facing each other, in front of your thighs.
- Raise the rope straight forward to shoulder height with slightly bent elbows.
- Lower slowly until the hands are back in front of the thighs.
Tips
- The neutral grip is easy on the wrists; keep the thumbs pointing up throughout.
- Keep the rope ends from swinging apart by holding them at a fixed width.
- Brace the stomach so the torso stays vertical.
Common mistakes
- Leaning back to lift the rope.
- Letting the elbows bend deeply so it turns into a pulling movement.
- Rushing the lowering phase.
Muscles worked by the Cable Front Raise Rope
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 Rope alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Cable Front Raise Rope work?
Mainly the front delts. The side delts and upper chest assist.
Is the Cable Front Raise Rope good for beginners?
Yes. The Cable Front Raise Rope 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 Rope?
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 Rope 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)
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