Shoulders · Cable machine

Cable Front Raise

The cable front raise is an isolation exercise designed to target the anterior deltoids under continuous mechanical tension. It is ideal for developing shoulder definition and fits best in the middle or end of a shoulder session after heavy compound presses.

Muscles: Shoulders
Equipment: Cable machine
Type: Strength
Animation: Men and women

How to do it

Attach a rope to a low pulley on a cable machine.
Stand facing away from the machine with your feet shoulder-width apart.
Grasp the rope with both hands behind your back, palms facing each other, and stand up straight.
Inhale and brace your core. As you exhale, lift your arms straight in front of you to shoulder height, keeping your elbows slightly bent.
Focus on using your shoulder muscles to raise the rope, engaging the front deltoids.
Keep the movement controlled, avoiding any swinging or momentum.
Pause briefly at the top of the movement with your arms parallel to the floor.
Slowly lower your arms back to the starting position behind you, controlling the descent.

Common mistakes

Swinging the torso backward to generate momentum takes tension off the anterior deltoids and strains the lower back.
Raising the arms significantly past shoulder level increases impingement stress in the joint without adding extra deltoid engagement.
Bending the elbows too much shortens the lever arm and turns the raise into an inefficient row.

Tips

Keep a soft, fixed bend in the elbows throughout the entire range of motion.
Brace the core and maintain a stationary torso to prevent leaning back as the weight rises.
Lower the cable slowly over two to three seconds to capitalize on constant eccentric tension.

Sets and reps

Perform 3 to 4 sets of 10 to 15 controlled repetitions with 60 to 90 seconds of rest between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

What makes the cable front raise better than dumbbell front raises?

Cables maintain constant tension across the entire range of motion, whereas dumbbells provide minimal resistance at the bottom of the movement.

What should you do if you feel sharp pain in the front of the shoulder?

Stop the exercise immediately, adjust the handle height or grip, and consult a healthcare professional if pain persists.

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