Cable Single Arm Neutral Grip Front Raise exercise animation (Male)

Cable Single Arm Neutral Grip Front Raise

Target muscle
—
Equipment
Cable
Body part
Shoulders
Type
Strength

The cable single arm neutral grip front raise is a shoulder isolation exercise that targets the front (anterior) deltoid one side at a time, using a low cable with a neutral, palm-facing-in grip on a D-handle. Working a single arm lets you fix side-to-side imbalances, while the cable keeps constant tension on the front shoulder through the full range of motion.

How to do the Cable Single Arm Neutral Grip Front Raise

  1. 1Set a cable pulley to the lowest position and attach a single D-handle.
  2. 2Stand facing away from or beside the machine so the cable runs behind your working arm, and grasp the handle with a neutral grip (palm facing your body, thumb pointing up).
  3. 3Brace your core, set your feet about shoulder-width apart, and let the working arm hang straight down with a slight bend in the elbow.
  4. 4Keeping that soft elbow bend fixed, raise the handle forward in a controlled arc until your hand reaches about shoulder height.
  5. 5Pause briefly at the top and squeeze the front of your shoulder.
  6. 6Lower the handle slowly back to the starting position, resisting the cable the whole way down.
  7. 7Complete all reps on one arm, then switch the handle to the other hand and repeat for an equal number of reps.

Form tips

  • Lift with the front of your shoulder, not by swinging your torso — keep your chest tall and your hips still.
  • Keep the elbow angle locked at a slight bend throughout; opening and closing it turns the move into a triceps action.
  • Use a lighter load than you would on a barbell or dumbbell raise — the cable keeps tension on at the bottom, so the front delt works harder than it looks.
  • Brace your free hand on the machine or your hip for stability so the working shoulder does all the work.
  • Stop the lift at about shoulder height; raising higher shifts the load toward the traps and away from the front delt.

Common mistakes

  • Swinging or leaning back to throw the handle up, which uses momentum instead of the front shoulder and reduces the training effect.
  • Using too much weight, which forces compensation from the traps and torso and risks straining the shoulder.
  • Bending and straightening the elbow during the rep, which recruits the triceps and takes tension off the deltoid.
  • Dropping the handle quickly on the way down, wasting the loaded lowering phase where the cable keeps the muscle under tension.
  • Shrugging the shoulder up toward the ear at the top, which lets the traps take over from the front delt.

Frequently asked questions

What muscles does the cable single arm neutral grip front raise work?

It mainly works the front (anterior) deltoid — the muscle on the front of your shoulder. Training one arm at a time helps even out strength and size differences between your left and right shoulders.

Why use a neutral grip instead of an overhand grip?

A neutral, palm-facing-in grip keeps the shoulder in a more comfortable position and is often easier on the joint than a pronated (palm-down) front raise, while still loading the front of the shoulder.

Why do it single-arm instead of both arms at once?

Working one arm at a time lets you focus on the front shoulder without your stronger side taking over, making it useful for correcting left-to-right imbalances and improving mind-muscle connection.

How many sets and reps should I do?

Because it isolates a small muscle, this raise responds well to higher reps with lighter weight — around 3 sets of 12 to 15 reps per arm, kept slow and controlled.

Is the cable single arm neutral grip front raise good for beginners?

Yes. The cable guides the path and keeps steady tension, so it is easy to learn. Start light, focus on lifting with the shoulder rather than swinging, and match the rep count on both arms.

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