Cable Forward Raise
- Músculo objetivo
- Deltoid Anterior
- Músculos sinergistas
- Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
- Equipamiento
- Cable
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The cable forward raise is an isolation exercise that targets the front of the shoulder (anterior deltoid), with help from the side deltoid, upper chest (clavicular head of the pectoralis major), and serratus anterior. The cable keeps constant tension on the muscle through the full range, making it a precise accessory for building shoulder strength and definition.
Cómo hacer el Cable Forward Raise
- 1Set a cable pulley to the lowest position and attach a single handle or a straight bar.
- 2Stand facing away from or to the side of the machine, grip the attachment with an overhand grip, and let your arm hang straight down in front of your thighs.
- 3Brace your core, keep a slight bend in your elbow, and pull your shoulder blades down to set a stable base.
- 4Raise your arm forward in a smooth arc until it reaches roughly shoulder height, keeping the elbow only slightly bent.
- 5Pause briefly at the top with your arm parallel to the floor, feeling the tension in the front of your shoulder.
- 6Lower the handle under control back to the starting position, resisting the cable on the way down.
- 7Complete your reps, then switch arms if working one side at a time and return the weight to the stack.
Consejos de técnica
- Lead with your wrist and keep the movement slow and controlled rather than swinging the weight up.
- Stop the raise at about shoulder height; lifting much higher shifts the work away from the deltoid.
- Keep a fixed, slight bend in your elbow throughout so the front delt does the work instead of the elbow joint.
- Exhale as you raise the arm and inhale as you lower it to maintain a steady rhythm and core brace.
- Use a lighter weight than you would for pressing; the long lever of a straight arm makes this movement deceptively hard.
Errores comunes
- Using momentum and leaning back to swing the weight up, which takes tension off the anterior deltoid and strains the lower back.
- Raising the arm well above shoulder height, which recruits the traps and reduces the load on the shoulder.
- Bending and straightening the elbow during the rep, which turns the movement into a partial press and cheats the front delt.
- Shrugging the shoulder up toward the ear, which transfers the work to the upper traps instead of the deltoid.
- Going too heavy and losing control on the way down, which wastes the constant-tension benefit the cable provides.
Preguntas frecuentes
What muscles does the cable forward raise work?
It primarily targets the anterior (front) deltoid, with the lateral deltoid, upper chest (clavicular head of the pectoralis major), and serratus anterior assisting as synergists.
Is the cable forward raise good for beginners?
Yes. The cable provides smooth, constant tension and is easy to control, making it a beginner-friendly way to isolate and strengthen the front of the shoulder. Start light to groove the movement.
How high should I raise my arm?
Raise until your arm is roughly parallel to the floor at shoulder height. Lifting higher shifts the work onto the traps and reduces tension on the front deltoid.
Cable forward raise vs dumbbell front raise — what's the difference?
Both isolate the anterior deltoid. The cable keeps tension constant through the whole range, including the bottom, while a dumbbell loses tension as the weight passes over your shoulder at the top.
How many sets and reps should I do?
As a shoulder accessory, 3–4 sets of 10–15 reps per arm works well. Use a weight you can control without swinging or shrugging.
