Cable Front Raise (rope attachment)

Cable Front Raise (rope attachment): So führst du sie aus

1. 1Attach a rope to the low pulley of a cable machine and set the cable to the lowest position.
2. 2Stand facing away from the machine so the cable runs up between or just outside your legs; grip the rope with both hands using a neutral grip, palms facing each other.
3. 3Step forward to create tension, set your feet about shoulder-width apart, brace your core, and keep a slight bend in your elbows.
4. 4Keeping your arms nearly straight, raise the rope forward and up in a controlled arc until your hands reach about shoulder to eye height.
5. 5Pause briefly at the top and squeeze your front delts, separating your hands slightly as the rope allows.
6. 6Lower the rope under control back to the starting position in front of your thighs, resisting the pull of the cable.
7. 7Complete your reps with steady tempo, then step back and return the rope to the machine.

Technik-Tipps

• Move only at the shoulders — keep your torso upright and still rather than leaning back or rocking to start the lift.
• Use a controlled tempo in both directions; the cable keeps constant tension, so resist the weight on the way down instead of letting it drop.
• Stop the raise at about shoulder to eye height — going much higher shifts work onto the traps and away from the front delt.
• Keep a soft, fixed bend in your elbows throughout so the front deltoid does the work, not your arms.

Häufige Fehler

• Leaning back and using momentum to swing the rope up, which takes tension off the front delt and strains the lower back.
• Using too heavy a weight, which forces a jerky, partial range of motion and recruits the body instead of isolating the shoulder.
• Bending the elbows excessively and turning the move into a curl, which shifts work away from the front deltoid.
• Raising the rope far above eye height, which shrugs the shoulders and shifts the load to the traps.

Häufig gestellte Fragen