Front Cable Raise: Isolate Your Front Delts

Instructions

Setup:

1. Cable Machine: Set the pulley to the lowest position on a cable machine.
2. Attachment: Use a single handle attachment or grasp the cable directly if using a D-ring handle.
3. Grip: Stand facing away from the machine. Hold the handle with one hand (or both hands for a bar attachment), palms facing down or neutral (depending on preference).

Execution:

1. Starting Position:

   • Stand upright with your feet shoulder-width apart.
   • Keep a slight bend in your knees and engage your core.
   • Hold the handle in front of your thighs with your arm(s) extended but not locked out.

2. Lifting Phase:

   • Exhale as you lift the handle in a controlled motion.
   • Keep your arm(s) straight but slightly bent at the elbows.
   • Raise the handle to shoulder height or slightly above, ensuring tension remains in the anterior deltoid.

3. Pause:

   • Pause briefly at the top of the movement for better muscle engagement.

4. Lowering Phase:

   • Inhale as you slowly lower the handle back to the starting position under control.
   • Avoid letting the cable "snap" back or losing tension.

5. Repetition:

   • Repeat for the desired number of repetitions.

Optional Variations:

• One-arm Front Cable Raise: Focus on one shoulder at a time for better mind-muscle connection.
• Bar Attachment: Use a short bar to involve both arms simultaneously.

Tips 

1. Choose the Right Weight:

   • Use a moderate weight that allows for controlled movement. Avoid going too heavy, which can compromise form and increase the risk of injury.

2. Maintain Proper Posture:

   • Keep your back straight and avoid arching or leaning backward.
   • Engage your core to stabilize your torso throughout the movement.

3. Focus on the Target Muscle:

   • Concentrate on using your shoulder to lift the weight rather than swinging or using momentum.
   • Avoid excessive activation of the traps by not shrugging your shoulders.

4. Controlled Movement:

   • Perform the exercise slowly to maximize tension on the muscle and minimize the risk of injury.

5. Breathing Technique:

   • Exhale during the lifting phase and inhale during the lowering phase.

6. Avoid Overextension:

   • Do not raise the handle too high, as it can strain the shoulder joint. Shoulder height or slightly above is sufficient.

7. Rest Between Sets:

   • Allow for adequate rest between sets, typically 30–60 seconds, depending on your goals.