Cable Front Raise

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a straight bar or EZ-bar.
2. Stand facing away from the machine with the cable running between your legs.
3. Grip the bar with an overhand grip, hands shoulder-width apart.
4. Step forward slightly to create initial tension and stand with feet shoulder-width apart and a slight bend in the knees.

How to do it

1. Exhale and lift the bar forward and upward in a controlled arc until your arms are parallel to the floor.
2. Keep a slight, fixed bend in your elbows throughout the movement to protect the joints.
3. Inhale as you slowly lower the bar back to the starting position, resisting the pull of the cable.
4. Maintain a controlled 2-0-2 tempo (2 seconds up, 2 seconds down) to maximize time under tension.

Form checklist

• Keep your torso upright and avoid leaning back to swing the weight up.
• Maintain a neutral spine and keep your core braced throughout the set.
• Keep your shoulders depressed (down and back) to prevent the traps from taking over.
• Stop the movement at shoulder height to keep the tension strictly on the deltoids.

Pro tips

• Focus on 'pushing' the bar away from your body as you lift to maximize serratus and anterior delt engagement.
• At the top of the movement, imagine trying to pull the bar apart to increase lateral deltoid recruitment.

Make it harder

• Perform the movement unilaterally using a D-handle to increase core stability demands and fix muscle imbalances.
• Add a 3-second isometric hold at the peak of the contraction on every rep.

Frequently asked

What muscles does the cable front raise work?

The cable front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the cable front raise?

The cable front raise uses cable.

Is the cable front raise good for beginners?

The cable front raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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