Cable Front Shoulder 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 front shoulder 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. Because the cable keeps constant tension through the whole range of motion, it builds front-delt strength and shoulder definition more smoothly than free-weight raises.
Cómo hacer el Cable Front Shoulder Raise
- 1Set the cable pulley to the lowest position and attach a single-grip handle. Stand facing away from the machine so the cable runs up behind your legs.
- 2Grip the handle with the hand on the opposite side, palm facing back, and step forward until the cable is taut with your arm hanging straight down.
- 3Stand tall with a soft bend in your knees, brace your core, and keep your chest up and shoulders down.
- 4Raise the handle forward and up in a controlled arc, keeping your arm nearly straight with only a slight bend at the elbow.
- 5Lift until your arm reaches about shoulder height, leading with your knuckles and stopping before your shoulder shrugs up.
- 6Pause briefly at the top while keeping tension on the front deltoid, then lower the handle under control back to the start.
- 7Complete all reps on one side, then switch hands and repeat for the other shoulder.
Consejos de técnica
- Move slowly and avoid swinging — let the front deltoid do the work rather than momentum from your hips or torso.
- Keep your wrist neutral and firm so the load stays on your shoulder instead of your forearm.
- Stop the lift at roughly shoulder height; raising higher shifts the work onto the traps and reduces tension on the front delt.
- Squeeze the shoulder at the top for a brief pause to make the most of the cable's constant tension.
Errores comunes
- Swinging the weight up with body English, which transfers the load off the front deltoid and turns the lift into a momentum exercise.
- Shrugging the shoulder up toward the ear, which recruits the traps and takes tension away from the target muscle.
- Using too heavy a setting and bending the elbow to cheat the rep, which shortens the lever and cuts the deltoid's workload.
- Letting the handle drop quickly on the way down, which wastes the eccentric and loses the constant tension the cable provides.
Preguntas frecuentes
What muscles does the cable front shoulder raise work?
It primarily works the front of the shoulder (anterior deltoid), with the side deltoid, upper chest (clavicular head of the pectoralis major), and serratus anterior assisting as synergists.
Why use a cable instead of dumbbells for front raises?
The cable keeps tension on the front deltoid through the entire range of motion, including the bottom, whereas a dumbbell loses tension as your arm hangs down. This makes the cable version smoother and more consistent.
How high should I raise my arm?
Lift to about shoulder height. Going higher shifts the work onto your traps and reduces tension on the front deltoid, so stopping at shoulder level keeps the focus where you want it.
Is the cable front shoulder raise good for beginners?
Yes. It is an isolation move with a fixed line of pull, so it is easy to control and learn. Start light, work one arm at a time, and focus on a slow, swing-free movement.
How many sets and reps should I do?
As an isolation accessory, 3 to 4 sets of 10 to 15 reps per arm with a moderate, controlled load works well for building front-delt strength and definition.
