Cable Forward Raise

준비 자세

1. 01Set a single handle on the lowest pulley position.
2. 02Stand facing away from the stack with the cable running beside or between the legs.
3. 03Hold the handle at the thigh with a neutral or pronated grip.
4. 04Stand tall with the core braced and the free hand on the hip or the frame.

수행

1. 01Raise the arm straight forward with a slight elbow bend.
2. 02Stop when the hand reaches shoulder height, or slightly above.
3. 03Pause briefly with the delt fully contracted.
4. 04Lower under control until the cable pulls the arm back to the thigh.

체크포인트

• -Arm travels in a straight sagittal line, not drifting across the body.
• -Torso stays still; no lean-back to launch the handle.
• -Elbow keeps the same soft bend for the whole set.
• -Tension stays on the cable at the bottom instead of resting.

흔한 실수

• -Swinging the hips forward to start each rep.
• -Raising far above shoulder height and shifting load to the traps.
• -Shrugging as the arm rises.
• -Letting the handle drop instead of resisting the eccentric.