Cable Front Shoulder Raise

Muscles worked

Setup

1. Attach a straight bar or D-handle to the low pulley of the cable machine.
2. Stand facing away from the machine with the cable running between your legs (for a bar) or at your side (for a single handle).
3. Grasp the handle with an overhand (pronated) grip and take a small step forward to create initial tension.
4. Stand tall with your feet shoulder-width apart, chest up, and a slight bend in your knees.

How to do it

1. Exhale as you lift your arms forward and upward in a controlled arc until they are slightly above shoulder height.
2. Keep a slight, fixed bend in your elbows throughout the movement to protect the joint and focus tension on the deltoids.
3. Inhale as you slowly lower the weight back to the starting position, resisting the pull of the cable.
4. Maintain a controlled 2-1-2-0 tempo: two seconds up, a one-second pause at the top, and two seconds down.

Form checklist

• Keep your torso stationary; avoid leaning back or using momentum to swing the weight up.
• Engage your core throughout the set to stabilize your spine.
• Keep your shoulders depressed; do not shrug your traps toward your ears as you lift.
• Ensure your wrists remain neutral and do not curl the weight toward you.

Pro tips

• Focus on 'pushing' the handle away from your body toward the opposite wall to maximize anterior deltoid recruitment.
• Try a neutral grip (palms facing each other) if you experience any shoulder impingement or discomfort with a pronated grip.
• Maintain a slight forward lean from the ankles to better align the cable's line of pull with the front delt fibers.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to increase the demand on your core stabilizers and address muscle imbalances.
• Add a 3-second slow eccentric (lowering) phase to increase time under tension and metabolic stress.

Frequently asked

What muscles does the cable front shoulder raise work?

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

What equipment do you need for the cable front shoulder raise?

The cable front shoulder raise uses cable.

Is the cable front shoulder raise good for beginners?

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

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