Cable Standing Front Raise Variation
- Target muscle
- Deltoid Anterior
- Synergist muscles
- Deltoid Lateral, Levator Scapulae, Pectoralis Major Clavicular Head, Serratus Anterior, Trapezius Upper Fibers
- Equipment
- Cable
- Body part
- Shoulders
- Type
- Strength
The cable standing front raise variation primarily targets the front deltoids (anterior deltoid), with help from the side delts, upper chest (clavicular pectoralis), serratus anterior, upper traps, and levator scapulae. Using a low pulley, the cable keeps constant tension on the shoulder through the full range, making it a controlled isolation choice for building the front of your shoulders.
How to do the Cable Standing Front Raise Variation
- 1Set the pulley to the lowest position and attach a handle (or grip one in each hand from a dual setup).
- 2Stand facing away from or beside the stack with feet shoulder-width apart, knees soft, and core braced.
- 3Hold the handle in front of your thighs with arms roughly straight and a slight bend in the elbow, palms facing your body.
- 4Raise the handle forward and up in a smooth arc, keeping your arms close to straight throughout.
- 5Stop when your hands reach about shoulder height and your arms are roughly parallel to the floor.
- 6Pause briefly at the top, keeping your shoulders down and away from your ears.
- 7Lower the handle under control back to the starting position, resisting the cable the whole way.
- 8Complete your reps, then step in to relieve the tension and set the handle down.
Form tips
- Lead with the back of your hand and keep a fixed, slight elbow bend so the front delt does the work, not momentum.
- Keep your torso upright and core tight to stop your body from swinging or leaning back as you lift.
- Use a low pulley so the line of pull loads the shoulder from the bottom and keeps tension constant across the range.
- Control the lowering phase rather than letting the stack pull your arm down, which is where much of the muscle-building stimulus comes from.
Common mistakes
- Swinging the torso or using leg drive to throw the weight up, which shifts the load off the front delts and onto momentum.
- Raising the handle well above shoulder height, which involves the traps more and adds little for the deltoids.
- Shrugging the shoulders up toward the ears, which loads the upper traps and can strain the neck.
- Bending and straightening the elbow to turn it into a press, which removes tension from the shoulder and cheats the rep.
Frequently asked questions
What muscles does the cable standing front raise variation work?
It primarily works the front deltoids, with the side delts, upper chest (clavicular head), serratus anterior, upper trapezius, and levator scapulae assisting as synergists.
Why use a cable instead of dumbbells for front raises?
A low cable keeps tension on the front delt through the whole range, including the bottom, where dumbbells almost unload. That constant tension can make each rep more demanding for the shoulder.
How high should I raise my arms?
Raise the handle to about shoulder height, where your arms are roughly parallel to the floor. Going much higher shifts the work onto your traps and adds little for the deltoids.
How many sets and reps should I do?
As a shoulder isolation move, 3-4 sets of 10-15 reps with a controlled tempo works well. Use a lighter load you can lift without swinging, since the front delt responds to clean reps over heavy weight.
Is this exercise good for beginners?
Yes. The cable guides the path and keeps the load steady, making it easier to feel the front delt and learn good control than with free weights, as long as you keep your torso still.
