Cable Lying Floor Front Raise exercise animation (Hombre)

Cable Lying Floor Front Raise

Músculo objetivo
—
Equipamiento
Cable
Parte del cuerpo
Shoulders
Tipo
Strength

The cable lying floor front raise is a shoulder isolation exercise that targets the anterior deltoid (front shoulder). Performed lying on the floor in front of a low cable pulley, the cable keeps constant tension on the front delt through the full range, making it a strict, joint-friendly way to build shoulder strength and the front of the shoulder.

Cómo hacer el Cable Lying Floor Front Raise

  1. 1Set the pulley to the lowest position and attach a single handle (or D-handle) to the cable.
  2. 2Lie flat on your back on the floor with your head toward the machine and your feet pointing away from it.
  3. 3Reach back and take the handle in one hand, then straighten your arm down by your side so the cable stays taut.
  4. 4Brace your core and press your lower back lightly into the floor to keep your torso stable.
  5. 5Keeping your arm straight with a soft, fixed elbow, raise the handle in an arc up and over your face until your arm points toward the ceiling.
  6. 6Pause briefly at the top with the cable still under tension and your front shoulder fully contracted.
  7. 7Lower the handle under control back along the same arc to the starting position by your side.
  8. 8Complete your reps on one side, then switch the handle to the other hand and repeat.

Consejos de técnica

  • Lead the movement with your shoulder, not your wrist, so the front deltoid does the work through the whole arc.
  • Keep a slight, fixed bend in your elbow and hold it there for every rep instead of pumping the elbow.
  • Use a controlled tempo and let the cable resist you on the way down rather than letting the weight drop.
  • Keep the rest of your body still on the floor so momentum from your torso or legs doesn't help raise the handle.

Errores comunes

  • Bending and extending the elbow to press the weight up, which turns the front raise into a triceps movement and takes tension off the shoulder.
  • Lifting the torso or hips off the floor to swing the handle up, which uses momentum and reduces the load on the front delt.
  • Going too heavy and shortening the range, so the arm never reaches vertical and the muscle is only partly worked.
  • Letting the handle snap back down between reps, which loses tension and wastes the controlled lowering phase.

Preguntas frecuentes

What muscles does the cable lying floor front raise work?

It isolates the anterior deltoid, the muscle on the front of your shoulder. The lying position and cable keep tension on the front delt through the full range and minimize help from other muscles.

Why do it lying on the floor instead of standing?

Lying down anchors your torso against the floor so you can't swing or use momentum. That forces a stricter rep and keeps the work focused on the front of the shoulder.

How many sets and reps should I do?

As an isolation move, it responds well to higher reps with moderate load. Try 3 to 4 sets of 12 to 15 reps per arm, focusing on a slow, controlled arc rather than heavy weight.

What's a good alternative to the cable lying floor front raise?

A standing cable front raise or a dumbbell front raise trains the same anterior deltoid. The cable versions keep more constant tension, while dumbbells are easier to set up.

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