Cable Single Arm Neutral Grip Front Raise

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a D-handle.
2. Stand with your back to the cable machine, feet shoulder-width apart for stability.
3. Grasp the handle with one hand using a neutral grip (palm facing your midline).
4. Step forward slightly to create initial tension on the cable, keeping your arm straight at your side.

How to do it

1. Keeping a slight bend in your elbow, exhale as you raise your arm straight in front of you until it is parallel to the floor.
2. Maintain a controlled tempo, taking approximately 2 seconds to reach the top of the movement.
3. Inhale as you slowly lower the weight back to the starting position over a 3-second count.
4. Complete all reps on one side before switching to the other to ensure unilateral balance.

Form checklist

• Keep your torso upright and avoid leaning back as you lift the weight.
• Maintain a slight, fixed bend in the elbow to protect the joint without using the triceps.
• Ensure the movement comes strictly from the shoulder joint, avoiding any hip swing or momentum.
• Keep your core engaged to prevent the cable from rotating your torso toward the machine.

Pro tips

• Lean slightly forward from the hips to increase the stretch on the anterior deltoid at the bottom of the movement.
• Focus on 'pushing' the handle away from your body toward the opposite wall to maximize muscle fiber recruitment.

Make it harder

• Add a 2-second pause at the top of the movement to maximize peak contraction under tension.
• Perform the eccentric (lowering) phase even slower, taking 4-5 seconds to return to the start.

Frequently asked

What muscles does the cable single arm neutral grip front raise work?

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

What equipment do you need for the cable single arm neutral grip front raise?

The cable single arm neutral grip front raise uses cable.

Is the cable single arm neutral grip front raise good for beginners?

Yes. The cable single arm neutral grip front raise is a beginner-friendly movement and a strong foundation to build on.

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