Single-Arm Cable Front Raise
Why it matters
The Front Raise builds strength and size in your front deltoids. As an isolation movement, it targets those muscles directly to build size and balance.
How to do it
- Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
- Set a tall torso with a slight bend in your elbows.
- Start with the load under control at your sides or front.
- Lead with your elbows and raise the load to shoulder height.
- Pause briefly at the top.
- Lower the load under control to the start.
- Complete all your reps on one side, then repeat with the other, matching the reps on your weaker side.
Coaching cues
- Raise to about eye level and lower under control.
- Lead with your elbows and stop at shoulder height.
- Keep a soft, fixed bend in your elbows throughout.
- Lower under control rather than dropping the load.
- Keep the effort on the front of your shoulders through the press.
Watch out for
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Swinging the load up with the torso.
Body swing does the lifting, so your shoulders get little out of it.
Instead Keep your torso still and raise the load with your shoulders, not momentum.
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Raising the load well above shoulder height and shrugging.
Going too high brings your traps in and takes the work off the muscle you want.
Instead Stop at shoulder height and keep your traps relaxed.
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Letting the wrists roll or drop under the load.
Bent wrists leak force and move the effort away from the muscle you want.
Instead Keep your wrists flat and level with your forearms throughout.
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Letting the cable yank your arm back at the end of the rep.
Giving in to the cable skips the lowering phase, cutting the work in half.
Instead Control the return against the cable tension rather than giving in to it.
The detail
- Tempo
- Raise with control and lower for about two counts.
- Breathing
- Exhale as you raise, breathe in as you lower.
- Range of motion
- Raise to shoulder height and lower to a light stretch at the start. Take the front deltoids through its full working range each rep.
- Setting up
- Set the pulley to the right height, attach the handle, and step back to remove the slack before your first rep.
- If you are new to it
- Use a light load and stop the moment your form breaks down.
- Once it is easy
- Add a pause at shoulder height before lowering.