Cable Single-Arm Front Raise
Auto DetectedCable single-arm front raise isolates the anterior deltoids for shoulder strength and hypertrophy; unilateral action improves stability and corrects imbalances.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Chest, Traps, Obliques
Popularity Score
6
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
Chest
4/10Upper Chest
Traps
3/10Upper Traps
Obliques
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set cable pulley to lowest position with D-handle attached. Stand facing away, feet shoulder-width, grasp handle with overhand grip, arm extended with slight elbow bend, core engaged.
- Exhale and raise handle forward in controlled arc to shoulder height.
- Keep elbow slightly bent and arm straight.
- Pause at top, squeeze anterior deltoid.
- Inhale and lower handle slowly to start position.
- Resist cable tension throughout descent.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Lead with elbow
- Keep shoulders down
- Control the descent
- Squeeze at top
- No body swing
Breathing
Exhale during the raise; inhale during the lower. Brace core throughout.
Tempo
2-1-2
Range of Motion
Raise arm from side to parallel with floor; avoid going above shoulder level.
Safety
Safety Notes
- Avoid if acute shoulder impingement
- Use light weight to master form
- Maintain neutral spine
- Limit height to prevent strain
Spotting
Not typically required; self-spot with machine safeties if needed.
Common Mistakes
- Swinging with momentum
- Locking elbows
- Raising too high
- Shrugging shoulders
- Letting cable yank arm
When to Avoid
- Shoulder impingement
- Recent shoulder injury
Flexibility Needed
- Shoulder flexion to 90 degrees
Build Up First
- Basic cable machine familiarity
- Stable standing posture
Also known as
One-Arm Cable Front Raise, Single Arm Cable Front Raise, Cable One Arm Front Raise
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