The cable front raise is an effective isolation exercise that targets the anterior deltoids (front shoulders). Using a cable machine instead of dumbbells provides constant tension throughout the movement, making it a great option for building shoulder strength, definition, and stability.

Instructions

Setup

• Attach a straight bar or rope attachment to the low pulley of a cable machine.

• Stand facing away from the machine with the cable running between your legs.

• Grasp the attachment with both hands, using an overhand grip (palms facing down).

Starting Position

• Stand upright with your feet shoulder-width apart.

• Keep a slight bend in your knees for stability.

• Hold the attachment in front of your thighs with tension in the cable.

• Engage your core and maintain a neutral spine.

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 maximum shoulder engagement.

Lowering Phase

• Inhale as you slowly lower the attachment back to the starting position.

• Maintain control and avoid letting the weight pull you back.

Repetition

• Perform 8–12 reps for strength or 10–15 reps for hypertrophy.

Tips for Proper Form

• Avoid Swinging: Use moderate weight to prevent momentum from taking over.

• Neutral Spine: Keep your back straight and core tight to support proper posture.

• Controlled Movement: Perform both lifting and lowering phases slowly to maximize tension.

• Grip Variations: Try a rope, bar, or single handle to change the angle and muscle activation.

• Breathing: Exhale on the lift, inhale on the lowering phase.

• Limit Range of Motion: Stop at shoulder height to protect your shoulder joints.

• Front Delt Activation: Focus on using your anterior deltoid, not your traps or arms.

Benefits of the Cable Front Raise

• Isolates and strengthens the front deltoids.

• Provides constant tension for better muscle activation compared to dumbbells.

• Improves shoulder definition and aesthetics.

• Enhances overhead pressing strength (bench press, military press, push press).

• Supports postural balance by strengthening the front shoulders.

• Allows customized variations with different attachments.

Conclusion: The cable front raise is an excellent shoulder exercise for anyone looking to build strong, defined, and balanced shoulders. When performed with proper form and control, it can significantly improve your upper body aesthetics and pressing performance.