Cable Lying Front Raise exercise animation (Male)

Cable Lying Front Raise

Target muscle
—
Equipment
Cable
Body part
Shoulders
Type
Strength

The cable lying front raise is a shoulder isolation exercise that targets the front of the shoulders. Performed lying on a flat bench with a low cable, the constant tension of the cable keeps the front delts loaded through the full range, making it a precise way to build the front of the shoulder without swinging or momentum.

How to do the Cable Lying Front Raise

  1. 1Set the cable pulley to its lowest position and attach a single handle. Place a flat bench a short distance in front of the machine.
  2. 2Sit on the end of the bench nearest the cable, take the handle in one hand, then lie back so you are flat on the bench with the cable running below you.
  3. 3Start with your working arm down by your side and the cable taut, palm facing toward your thigh.
  4. 4Keeping a slight, fixed bend in your elbow, raise your arm forward and up in a controlled arc until your hand is roughly above your shoulder.
  5. 5Pause briefly at the top, feeling the tension in the front of your shoulder.
  6. 6Lower your arm under control back to the start, resisting the pull of the cable the whole way down.
  7. 7Complete your reps on one arm, then switch the handle to the other hand and repeat.

Form tips

  • Move only at the shoulder — keep your torso flat and still on the bench so the front delt does the work, not your whole body.
  • Lift to about shoulder height; going much higher shifts the effort away from the front shoulder.
  • Lower the handle slowly to make the most of the cable's constant tension on the way down.
  • Use a light to moderate weight you can control for higher reps, since this is an isolation movement, not a heavy lift.
  • Keep the elbow angle locked throughout so the rep stays a raise and not a press.

Common mistakes

  • Swinging the arm or using body momentum to fling the handle up, which takes tension off the front shoulder and turns it into a cheat rep.
  • Going too heavy, which forces you to bend the elbow and recruit other muscles instead of isolating the shoulder.
  • Letting the weight drop fast on the way down, wasting the lowering phase where the cable keeps the muscle loaded.
  • Lifting the hand far past shoulder height, which engages the traps more than the front delt and reduces the targeted stimulus.
  • Arching the back or lifting off the bench, which removes the stability that makes this movement strict and effective.

Frequently asked questions

What muscles does the cable lying front raise work?

It isolates the shoulders, focusing on the front of the deltoid. Lying flat keeps the torso stable so the front shoulder does the lifting with little help from other muscles.

Why do the lying version instead of a standing cable front raise?

Lying on the bench removes the temptation to swing or use your legs and core for momentum, so the front shoulder stays under strict tension through the whole range.

Is the cable lying front raise good for beginners?

Yes. It is a controlled isolation exercise with no balance or heavy-loading demands, making it a safe way for beginners to learn to feel and target the front of the shoulder.

How many sets and reps should I do?

Because this is an isolation movement, aim for 3 to 4 sets of 12 to 15 reps per arm with a light to moderate weight you can control through the full range.

How high should I raise my arm?

Raise the handle to about shoulder height, then lower under control. Lifting much higher shifts the work toward the traps and away from the front shoulder.

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