Cable Front Raise
- Zielmuskel
- Deltoid Anterior
- Synergistenmuskeln
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipment
- Cable
- Körperregion
- Shoulders
- Typ
- Strength
The cable front raise is a shoulder isolation exercise that primarily targets the front delts (anterior deltoid), with help from the side delts, upper chest (clavicular head of the pectoralis major), and serratus anterior. Using a low cable keeps constant tension on the muscle through the whole range, making it a clean accessory for building shoulder size and front-delt definition.
Cable Front Raise: So führst du sie aus
- 1Set the cable pulley to the lowest position and attach a single handle or a straight bar.
- 2Stand facing away from or beside the machine, grip the handle with an overhand grip, and let your arm hang in front of your thigh with a slight bend in the elbow.
- 3Brace your core, square your shoulders, and stand tall with a neutral spine and the cable running across the front of your leg.
- 4Raise the handle in a controlled arc directly in front of you, leading with the wrist until your arm reaches roughly shoulder height.
- 5Pause briefly at the top, keeping the elbow softly bent and the shoulder away from your ear.
- 6Lower the handle slowly along the same path, resisting the pull of the cable until your arm returns to the start.
- 7Complete your reps, then switch sides if working one arm at a time and return the weight under control.
Technik-Tipps
- Keep a slight, fixed bend in your elbow for the whole set so the work stays on the front delt instead of the elbow extensors.
- Raise only to about shoulder height; going higher shifts the load onto the upper traps.
- Move slowly on the way down to use the cable's constant tension as a long eccentric.
- Keep your torso still and avoid leaning back to confirm the shoulder is doing the lifting, not your hips.
Häufige Fehler
- Swinging the torso and using momentum to throw the weight up, which takes tension off the front delt and strains the lower back.
- Raising the handle well above shoulder height, which hands the work to the upper traps and can pinch the shoulder.
- Going too heavy and bending the elbow more through the rep, which turns the isolation move into a partial press and cheats the rep.
- Shrugging the shoulder up toward the ear at the top, which loads the traps and reduces front-delt tension.
Häufig gestellte Fragen
What muscles does the cable front raise work?
It primarily targets the front delts (anterior deltoid), with the side delts, upper chest (clavicular head), and serratus anterior assisting as synergists.
Is the cable front raise better than the dumbbell version?
The cable keeps constant tension on the front delt through the entire range, including the bottom, where dumbbells lose resistance. Both build the front delt well, so it comes down to preference and what your gym has.
How many sets and reps should I do?
As an isolation accessory, 3–4 sets of 12–15 reps with a controlled tempo works well. Keep the weight light enough to avoid swinging.
Should I do front raises one arm at a time or both?
Either works. Single-arm lets you brace and focus on one delt at a time, while a straight-bar attachment trains both arms together and is faster to set up.
Why do I feel cable front raises in my traps?
Usually because you are raising the handle above shoulder height or shrugging at the top. Stop at shoulder level and keep the shoulder down to keep tension on the front delt.
