Cable Front Raise
A standing isolation exercise using a low cable pulley and straight bar, targeting the anterior deltoids for hypertrophy and stability.
About Exercise
Equipment
Single Cable Machine, Bar Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Chest
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts
Shoulders
6/10Medial Delts
Traps
5/10Upper Traps
Chest
4/10Upper Chest
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-120 seconds • Shorter rest for higher reps.
How to Perform
Attach a straight bar to a low cable pulley. Stand facing the machine, stepping back slightly for tension, holding the bar with a pronated, shoulder-width grip, hands resting near the thighs.
- Keep your torso upright and arms straight, bracing your core.
- Raise the bar forward and upward until your arms are parallel to the floor (shoulder height).
- Pause briefly, squeezing the anterior shoulder muscles.
- Slowly lower the bar back to the starting position, maintaining tension.
- Do not allow the weight stack to fully touch down between repetitions.
Coaching Tips
Form Cues
- Shoulders down and back
- Control the descent
- Raise only to parallel
- Brace your core tight
Breathing
Exhale as you raise the bar (concentric phase); inhale as you control the bar back down (eccentric phase).
Tempo
3-0-1
Range of Motion
Move the bar from the starting position at the hips/thighs to parallel with the ground at shoulder height.
Safety
Safety Notes
- Avoid lifting past shoulder height to prevent shoulder impingement.
- Use a light to moderate weight to ensure strict form.
Spotting
Not recommended. If assistance is needed, use lighter weight or modify the exercise.
Common Mistakes
- Swinging the torso to lift
- Raising weight too high
- Using excessive heavy weight
- Shrugging shoulders upward
When to Avoid
- Acute shoulder impingement or pain during flexion.
- Rotator cuff injury.
Flexibility Needed
- Sufficient shoulder flexion range of motion.
Build Up First
- Ability to maintain a stable, upright torso.
Also known as
Cable Bar Front Raise, Cable Front Raises, Two Arm Cable Front Raise
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