Shoulders
Cable Front Raise with a small bar
Isolate the anterior deltoids with constant tension using a straight bar and cable pulley for superior shoulder capped shape.
How to perform.
Follow the sequence — setup is half the lift.
Attach a small straight bar to the low pulley of a cable machine and stand facing away from the stack with the cable running between your legs.
Grip the bar with an overhand grip at shoulder-width and stand tall with your feet hip-width apart and knees slightly bent.
Exhale as you lift the bar in a steady arc in front of your body while keeping your arms straight and your core braced.
Raise the bar until it is slightly above shoulder height, ensuring your torso remains stationary and does not lean back.
Pause for a moment at the top of the movement to maximize muscle contraction in the front deltoids.
Slowly lower the bar back to the starting position under control, maintaining tension on the shoulders throughout the descent.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or rocking the torso to swing the weight up
- Bending the elbows excessively which shifts the load to the biceps
- Shrugging the shoulders toward the ears during the lifting phase
- Letting the weight stack drop quickly on the return movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.