Cable Standing Front Raise Variation

Muscles worked

Setup

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

How to do it

1. Exhale as you raise your arms forward and upward in a controlled arc until they are parallel to the floor or slightly higher.
2. Keep a slight bend in the elbows and maintain a neutral spine throughout the lift.
3. Inhale as you slowly lower the weight back to the starting position, resisting the pull of the cable.
4. Maintain a controlled 2-0-2-0 tempo (2 seconds up, 2 seconds down) to maximize time under tension.

Form checklist

• Keep your core braced and avoid leaning back as you lift the weight.
• Do not use momentum or 'swing' the weight up using your hips.
• Keep your shoulders depressed (down and away from ears) to minimize excessive upper trap involvement.
• Ensure your wrists remain neutral and do not curl toward your body.

Pro tips

• Focus on 'pushing' the weight away from your body toward the opposite wall rather than just lifting it up to better engage the serratus anterior.
• At the top of the movement, pause for a split second and visualize the front of your shoulder doing all the work.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to increase core stability demands and address muscle imbalances.
• Add a 3-second isometric hold at the peak of the contraction on every rep.

Frequently asked

What muscles does the cable standing front raise variation work?

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

What equipment do you need for the cable standing front raise variation?

The cable standing front raise variation uses cable.

Is the cable standing front raise variation good for beginners?

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

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