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Cable Front Raise

A straight-arm raise against low cable resistance that isolates the front delts with constant tension through the full arc.

ShouldersCableShoulder flexion

Primary

Anterior deltoid

Secondary

Lateral deltoidUpper pectoralis major

Equipment

Cable

Pattern

Shoulder flexion

Setup

  1. 01Set a cable pulley to the lowest position.
  2. 02Face away from the stack, handle in one hand.
  3. 03Stand with the cable running between or beside the legs.
  4. 04Let the arm hang in front of the thigh, elbow slightly bent.

Execution

  1. 01Raise the arm forward to shoulder height.
  2. 02Keep the elbow slightly bent and locked in place.
  3. 03Pause briefly at the top.
  4. 04Lower under control back to the thigh.

Checkpoints

  • -The arm stops at shoulder height, parallel to the floor.
  • -The torso stays upright without leaning back.
  • -Tension stays on the cable at the bottom.
  • -The wrist stays neutral, in line with the forearm.

Common mistakes

  • -Swinging the torso to heave the weight up.
  • -Raising above shoulder height and shrugging the trap.
  • -Letting the weight stack rest between reps.
  • -Bending the elbow more as fatigue builds.

Programming notes

  • -Use 3 sets of 10 to 15 reps per arm.
  • -Lower for 2 to 3 seconds to exploit the constant tension.
  • -Progress in small increments; front delts need little direct load.

Related exercises

Dumbbell Front Raise

Dumbbell / Shoulders

Barbell Front Raise

Barbell / Shoulders

Band Front Raise

Band / Shoulders

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