Cable Front Raise: Isolation for Strong Shoulders

Instruction

1. Setup:

   • Attach a straight bar or a rope attachment to the low pulley of a cable machine.
   • Stand facing away from the cable machine with the cable running between your legs.
   • Grasp the attachment with both hands, keeping your arms fully extended. Use an overhand grip (palms facing down).

2. Starting Position:

   • Stand upright with your feet shoulder-width apart, keeping a slight bend in your knees for stability.
   • Position your arms in front of your thighs, holding the attachment with tension in the cable.
   • Engage your core and maintain a neutral spine.

3. Execution:

   • Exhale as you lift the attachment forward and upward in a controlled motion until your arms are at shoulder height.
   • Keep your elbows slightly bent and wrists neutral (avoid flexing or extending).
   • Pause briefly at the top for a strong contraction in your shoulder muscles.

4. Lowering Phase:

   • Inhale as you slowly lower the attachment back to the starting position.
   • Maintain control of the weight to avoid it pulling you back abruptly.

5. Repetition:

   • Perform the desired number of repetitions (typically 10–15 for hypertrophy or 8–12 for strength).

Tips 

1. Avoid Swinging:

   • Use a moderate weight that allows you to perform the exercise without using momentum. Swinging engages other muscle groups and reduces the effectiveness of the exercise.

2. Maintain a Neutral Spine:

   • Do not arch or round your back during the lift. Keep your core tight to support your posture.

3. Controlled Movement:

   • Perform both the lifting and lowering phases slowly to maximize tension on the deltoid muscles.

4. Grip Variations:

   • You can use different attachments (e.g., a rope or single handle) to change the angle of engagement and target specific parts of the shoulder.

5. Breathing:

   • Exhale as you lift the weight and inhale as you lower it to ensure proper oxygen flow and core stability.

6. Limit Range of Motion:

   • Do not lift the bar or attachment above shoulder height, as it could place unnecessary stress on your shoulder joints.

7. Engage the Front Delts:

   • Focus on using your anterior deltoid (front shoulder muscle) to lift the weight, not your traps or arms.