Shoulders
Front Raise (Cable)
Build targeted strength and definition in the anterior deltoids with the consistent tension of a cable machine.
How to perform.
Follow the sequence — setup is half the lift.
Attach a straight bar or D-handle to the low pulley of the cable machine.
Stand facing away from the machine with the cable running between your legs or to your side.
Grip the handle with an overhand grip and stand tall with your feet shoulder-width apart and your core engaged.
Raise your arms straight out in front of you until they reach shoulder height, maintaining a slight bend in the elbows.
Pause for a moment at the top of the movement to maximize muscle contraction.
Lower the weight back to the starting position in a slow and controlled manner while resisting the pull of the cable.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or rocking the torso to lift the weight.
- Shrugging the shoulders toward the ears during the ascent.
- Dropping the weight too quickly instead of controlling the eccentric phase.
- Bending the elbows excessively, which shifts the load to the biceps.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.