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운동 라이브러리
Cable Front Shoulder Raise
A two-hand front raise using a straight bar on a low cable, loading both anterior deltoids together with smooth, constant resistance.
어깨케이블Shoulder flexion
주동근
전면 삼각근
협응근
측면 삼각근상부 대흉근코어
장비
케이블
패턴
Shoulder flexion
준비 자세
- 01Attach a short straight bar to the lowest pulley.
- 02Stand facing away from the stack with the cable running between the legs.
- 03Grip the bar with both hands at shoulder width, palms down.
- 04Stand tall with feet hip width apart and the trunk braced.
수행
- 01Raise the bar forward with both arms, keeping a slight elbow bend.
- 02Lift until the bar reaches shoulder or eye height.
- 03Hold the top for a beat without shrugging.
- 04Lower the bar under control back to the thighs.
체크포인트
- -Both arms rise together; the bar stays level.
- -Shoulders stay down while the arms lift.
- -Torso remains vertical without a rhythmic lean-back.
- -Cable stays loaded at the bottom turnaround.
흔한 실수
- -Heaving the bar up with a hip thrust.
- -Bending the elbows more as fatigue builds, shortening the lever.
- -Letting one side lead and tilting the bar.
- -Using a stack weight that forces momentum from rep one.
프로그래밍 노트
- -Use 3 sets of 10 to 15 reps as a front delt accessory.
- -Because the cable pulls from between the legs, the bottom third of the rep is loaded; do not cut it off early.
- -Superset with a lateral raise variation for an efficient delt block.