How to do a Cable Front Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Front Raise
Instructions for Proper Form
Cable Front Raise is an isolation exercise that primarily targets the anterior deltoids, offering a more consistent resistance throughout the movement than free weights. The use of a cable machine ensures tension is maintained on the shoulders, promoting better muscle activation and growth. This variation is key for developing shoulder definition and strength, with the added benefit of engaging the core for stability throughout the exercise.
- Lock the cable machine’s pulley into its lowest rung and attach a bar to the cable machine.
- Stand with your back to the cable machine, with the cable and bar between your legs.
- Position your feet close to shoulder-width apart and bend your knees slightly.
- Grasp the bar with an overhand grip and bring it to your hips so that there’s tension in the cable.
- Keep proper form by engaging your core, straightening your back, and gazing forward.
- Keep your arms straight with a slight bend at the elbows, and pull your shoulders blades back as you raise the bar in an upward arc to just about eye level by engaging your shoulders.
- Maintain tension in your shoulders as you hold this position at the top of the movement for a moment.
- Return to the starting position with control.
Weight & 1 Rep Max Calculator
Average Cable Front Raise standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps17.5lbs1 Rep Max22.5lbs
- intermediate8reps20lbs25lbs
- advanced8reps25lbs30lbs
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Alternatives & Variations to Cable Front Raise
1. Dumbbell Front Raise
98.6 mSCORESWAPPED 2,282 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
2. Cable Lateral Raise
97.7 mSCORESWAPPED 853 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
3. Cable Face Pull
96 mSCORESWAPPED 640 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
4. Front Plate Raise
79.2 mSCORESWAPPED 485 TIMESFront Plate Raise is an isolation exercise that primarily targets the anterior deltoid (front of the shoulder). By using a weight plate, you ensure an even distribution of weight, which can help maintain consistency throughout the movement. This exercise is great for emphasizing the front of your shoulder and adding some variety to your shoulder workouts.
- Intermediate
- Shoulders
- Plates
5. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 451 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
6. Barbell Front Raise
61.6 mSCORESWAPPED 398 TIMESPrimarily focusing on the anterior deltoids, the Barbell Front Raise is an isolation exercise that enhances shoulder strength and muscular endurance. Performing this movement with a barbell ensures a balanced development of the shoulder muscles, contributing to overall shoulder health and aesthetic.
7. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 327 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
8. Machine Shoulder Press
92.5 mSCORESWAPPED 296 TIMESis a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.
9. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 285 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.
10. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 249 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.