Cable One Arm Front Raise
- Zielmuskel
- Deltoid Anterior
- Synergistenmuskeln
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipment
- Cable
- Körperregion
- Shoulders
- Typ
- Strength
The cable one arm front raise is a single-arm isolation exercise that targets the front delts (anterior deltoid), with help from the side delts, the upper chest (clavicular head of the pectoralis major), and the serratus anterior. The cable keeps constant tension through the full range, making it a precise way to build and balance shoulder strength one side at a time.
Cable One Arm Front Raise: So führst du sie aus
- 1Set a cable pulley to the lowest position and attach a single handle.
- 2Stand side-on or slightly facing away from the machine and grip the handle with the arm farthest from the pulley, letting it hang in front of your thigh with a neutral or overhand grip.
- 3Step away to create tension, brace your core, and keep a soft bend in your elbow.
- 4Raise the handle in a controlled arc straight out in front of you until your arm reaches roughly shoulder height.
- 5Pause briefly at the top, keeping your wrist neutral and shoulder down away from your ear.
- 6Lower the handle slowly back to the starting position, resisting the cable the whole way.
- 7Complete all reps on one arm, then switch the handle to the other arm and repeat.
Technik-Tipps
- Lead with the back of your hand and stop around shoulder height — raising higher shifts work away from the front delt.
- Keep the movement slow and deliberate; let the cable's constant tension do the work instead of swinging.
- Keep your shoulder blade set and your traps relaxed so the front delt drives the lift, not your neck.
- Use a lighter load than you would for a barbell raise, since the cable holds tension through the whole range.
Häufige Fehler
- Swinging the torso or using momentum to throw the handle up, which shifts work off the front delt and risks the lower back.
- Raising the handle well above shoulder height, which brings in the traps and reduces tension on the target muscle.
- Shrugging the shoulder toward the ear during the lift, which strains the neck and loses isolation.
- Going too heavy and bending the elbow to press rather than raise, turning it into a partial front press.
Häufig gestellte Fragen
What muscles does the cable one arm front raise work?
It primarily targets the front deltoid (anterior head), with the side deltoid, upper chest (clavicular head of the pectoralis major), and serratus anterior assisting.
Why use a cable instead of a dumbbell for front raises?
The cable keeps tension on the front delt through the entire range, including the bottom where a dumbbell unloads. Training one arm at a time also helps fix side-to-side imbalances.
How high should I raise my arm?
Raise to about shoulder height. Going higher recruits the traps and takes tension off the front delt, so stopping level with your shoulder keeps the focus where you want it.
How many sets and reps should I do?
As an isolation move, 3 to 4 sets of 10 to 15 reps per arm with moderate weight works well. Prioritize controlled tempo over heavy loading.
