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Cable Front Raise

Equipment: Cable

Cable Front Raise
Primary Muscles
  • Deltoid Lateral
Synergistic Muscles
  • Deltoid Anterior
  • Serratus Anterior

The Lateral Raises is an exercise that targets the lateral deltoid muscle of the shoulder. It can help improve shoulder stability and strength. Here are the steps to perform this exercise:

  1. Attach a single handle to a low pulley cable machine and stand sideways to it.
  2. Grab the handle with the hand that is farther from the machine and keep your arm straight.
  3. Lift your arm up to the side until it is parallel to the floor, keeping your elbow slightly bent and your wrist neutral.
  4. Slowly lower your arm back to the starting position and repeat for the desired number of reps.
  5. Switch sides and repeat with the other arm.

Cable Front Raise – A Focused Lift for Front Delts

The cable front raise is an isolation exercise that targets the front (anterior) deltoids. Unlike dumbbells, the cable setup provides consistent tension throughout the movement — making it a great way to overload the delts and promote muscle growth.

Let’s break down the form, benefits, and common mistakes so you can get the most out of this lift.

What Is the Cable Front Raise?

Also known as:

  • Cable Front Delt Raise
  • Front Shoulder Raise (Cable)

This exercise involves standing in front of a low cable pulley with a handle attachment and raising the arm(s) forward to shoulder height. It can be performed with one arm or both, using a straight bar, rope, or D-handle.

Why Do It?

  • Targets the anterior deltoids, a key muscle in pressing movements
  • Cable resistance ensures constant tension, especially at the top
  • Helps improve shoulder stability and control
  • Can be performed unilaterally to fix imbalances

One EMG analysis published in The Journal of Strength and Conditioning Research found that front raises — especially with cables — provide strong isolated activation of the anterior delts compared to many compound lifts.

Programming the Cable Front Raise

Best placement: Toward the end of your shoulder or upper-body day after heavier compound lifts.

Rep ranges:

  • Hypertrophy: 10–15 reps
  • Endurance or isolation: 15–20+ reps

Example:

  • 3–4 sets of 12–15 slow, controlled reps

💡 Track your volume automatically with Auto Progression in the Volym App.

Equipment:

  • Cable machine with low pulley and handle attachment

Common Mistakes to Avoid

❌ Swinging the Weight

Using momentum defeats the purpose of isolation. Fix: Slow down and raise with control. Keep your body still.

❌ Raising Too High

Lifting the handle above shoulder height over-engages the traps. Fix: Stop when your arm is parallel to the ground.

❌ Bent Wrists

Leads to poor force transfer and potential strain. Fix: Keep wrists straight and aligned with your forearm.

❌ Using Too Much Weight

Too heavy often leads to sloppy reps and poor muscle engagement. Fix: Use a lighter weight that allows clean reps with full control.

Pro Tips for Better Form

  • Use a neutral or overhand grip for comfort and shoulder alignment
  • Perform one arm at a time to reduce body sway and increase mind-muscle connection
  • Hold for 1–2 seconds at the top to maximize time under tension
  • Breathe out as you raise, breathe in as you lower

Related Exercises

Dumbbell Lateral RaiseMachine Lateral RaiseCable Lateral Raise One Arm Crucifix Lateral Raise
More cable exercises More shoulders exercises