Shoulders
Cable Front Raise
The Cable Front Raise 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 single handle.
- Stand facing away from the machine, handle in one hand, with the cable running between your legs.
- Step forward until the weight lifts, feet hip-width and knees soft.
- Raise the arm straight forward to shoulder height, elbow slightly bent.
- Lower slowly until the hand is back in front of the thigh, then switch arms after the set.
Tips
- The cable keeps tension at the bottom, so do not rush the first part of the lift.
- Keep the free hand on the hip and the torso square.
- Stop at shoulder height and keep the shoulder down.
Common mistakes
- Leaning forward and letting the cable pull you back.
- Swinging the arm up with a hip kick.
- Shrugging at the top.
Muscles worked by the Cable Front Raise
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 alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Cable Front Raise work?
Mainly the front delts. The side delts and upper chest assist.
Is the Cable Front Raise good for beginners?
Yes. The Cable Front Raise 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?
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 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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