Cable Front Raise
- Beginner
- Cable
The cable front raise is a front raise fed from a low pulley instead of a dumbbell. You stand facing away from the stack with the cable running between your legs, take the handle in both hands with an overhand grip, and raise your arms straight in front of you to shoulder height. The front deltoids are the target with the traps and upper back assisting, and the cable holds tension steady across the range instead of falling away at the bottom as a dumbbell does. The shoulder flexion path is simple enough that the movement suits beginners.
How to do the Cable Front Raise
- Set a cable pulley to its lowest position and attach a straight bar or rope handle.
- Stand facing away from the stack with the cable running between your legs and your feet shoulder-width apart.
- Grip the handle with both hands using an overhand grip and let it rest near your thighs.
- Brace your abs and raise both arms straight in front of you with a slight bend in the elbows.
- Stop when your hands reach shoulder height and pause briefly.
- Lower the handle back toward your thighs under control and repeat.
Muscles worked
- Primary:
- Shoulders
- Secondary:
- Traps and Core
Why train it
- The cable keeps tension on the front deltoid at the bottom where dumbbells go slack.
- A single-joint movement that adds shoulder volume without more overhead pressing.
- The fixed line of pull makes the rep easy to standardize across a program.
Common mistakes
- Leaning back to start the rep, which uses the trunk instead of the front deltoid.
- Raising the hands well above shoulder height, which hands the work to the traps.
- Bouncing at the top and dropping the stack, which throws away the constant tension the cable is there for.
- Stacking it on top of heavy pressing, which piles yet more volume on an already busy anterior deltoid.
Frequently asked questions
What muscles does the Cable Front Raise work?
The Cable Front Raise trains the shoulders as the main target. Expect the traps and core to take some of the load as well.
What equipment do I need for the Cable Front Raise?
Only a cable machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Cable Front Raise suitable for beginners?
Yes. The Cable Front Raise is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Cable Front Raise at home?
Only if your home setup runs to a cable machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Cable Front Raise should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Cable Front Raise?
Band External Rotation, Dumbbell Front Raise, and Kettlebell Front Raise train the same primary muscles as the Cable Front Raise. Pick whichever one matches the equipment in front of you.