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Shoulders

Single Arm Cable Front Raise

The Single Arm 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 56%, side delts 13% and upper chest 11%.

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a pulley at its lowest position and clip on a single handle.
  2. Stand side-on or facing away from the machine with the handle in the hand nearer the pulley.
  3. Place the free hand on the hip, feet hip-width, knees soft.
  4. Raise the working arm straight forward to shoulder height, elbow slightly bent.
  5. Lower slowly to the thigh and finish the set before switching arms.

Tips

  • Keep the hips and shoulders square: the trunk has to resist the pull to one side.
  • Lead with the knuckles and keep the wrist straight.
  • Stop at shoulder height.

Common mistakes

  • Twisting the torso toward the working arm.
  • Leaning away from the cable to help the lift.
  • Letting the cable pull the arm down fast.

Muscles worked by the Single Arm Cable Front Raise

  • Front delts Primary56%
  • Side delts Secondary13%
  • Upper chest Secondary11%
  • Serratus anterior Minor5%
  • Upper traps Minor5%
  • Obliques Minor4%
  • Spinal erectors (lower back) Stabilizer3%
  • Rotator cuff Stabilizer3%

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.

One arm at a time. 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.

Single Arm Cable Front Raise alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Single Arm Cable Front Raise work?

Mainly the front delts. The side delts and upper chest assist.

Is the Single Arm Cable Front Raise good for beginners?

Yes. The Single Arm 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 Single Arm Cable Front Raise?

For example the Alternating Front Raise, Barbell Front Raise and Dumbbell Front Raise. They train mostly the same muscles, some with different equipment.

How do you make the Single Arm 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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