Cable Forward Raise

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach a D-handle.
2. Stand facing away from the machine with the cable running between your legs or slightly to the side of your working arm.
3. Grasp the handle with an overhand grip (palm facing down) and take a small step forward to create initial tension.
4. Stand tall with your feet shoulder-width apart, a slight bend in your knees, and your core engaged.

How to do it

1. Exhale and lift your arm forward and upward in a controlled arc until it is parallel to the floor or slightly higher.
2. Keep a slight, fixed bend in your elbow throughout the movement to reduce joint stress.
3. Inhale and slowly lower the handle back to the starting position, resisting the pull of the cable.
4. Perform the desired number of repetitions on one arm before switching to the other.

Form checklist

• Avoid leaning back or using momentum to swing the weight up.
• Keep your shoulders pinned down and back; do not let your shoulder shrug toward your ear.
• Maintain a neutral spine and braced core to prevent arching the lower back.
• Ensure the movement occurs only at the shoulder joint.

Pro tips

• Focus on 'pushing' the handle away from your body toward the opposite wall to maximize anterior deltoid recruitment.
• Pause for one second at the top of the movement to emphasize the peak contraction of the muscle.

Make it harder

• Slow down the eccentric (lowering) phase to three seconds to increase time under tension.
• Incorporate a 2-second isometric hold at the top of every repetition.

Frequently asked

What muscles does the cable forward raise work?

The cable forward raise primarily targets the deltoids, and also works the serratus anterior as secondary muscles.

What equipment do you need for the cable forward raise?

The cable forward raise uses cable.

Is the cable forward raise good for beginners?

Yes. The cable forward raise is a beginner-friendly movement and a strong foundation to build on.

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