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Front Raise (Cable)

The constant tension front delt sculptor — smooth cable resistance for continuous anterior deltoid activation

⚡ Quick Reference​

AspectDetails
PatternIsolation
Primary MusclesFront Delts
Secondary MusclesSide Delts, Upper Chest, Traps
EquipmentCable Machine
Difficulty⭐ Beginner
Priority🟡 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Cable height: Set pulley to lowest position
    • Cable pulls from ground level behind you
    • Creates proper upward arc
  2. Attachment selection:
    • Straight bar: Standard, allows bilateral raising
    • Rope: Neutral grip option, shoulder-friendly
    • D-handle: Single arm variations
    • Recommendation: Straight bar or rope for bilateral work
  3. Position relative to machine: Face AWAY from cable machine
    • Stand with cable column behind you
    • Step forward 2-3 feet from machine
    • Cable runs between your legs
    • Creates behind-body pulling angle
  4. Weight selection: Start light
    • Beginner: 10-20 lbs
    • Intermediate: 20-40 lbs
    • Advanced: 40-60 lbs
    • Cable provides constant tension — feels harder than dumbbells
  5. Stance: Feet hip-width apart, stable base
    • Slight forward lean (5-10°) helps balance
    • Weight on midfoot
    • Core braced tight
  6. Starting arm position:
    • Arms extended down in front of body
    • Cable taut (weight stack hovering)
    • Slight bend in elbows (10-15°)
    • Hands at thigh level
  7. Grip: Depends on attachment
    • Straight bar: overhand, shoulder-width
    • Rope: neutral grip (palms facing each other)

Equipment Setup​

ComponentSettingNotes
Pulley heightLowest positionGround-level behind you
AttachmentStraight bar or ropeRope for shoulder comfort
WeightLight-moderate40-50% less than dumbbell version
Distance2-3 feet forwardCable runs between legs
Setup Cue

"Face away from the machine with cable between your legs, stand tall with handle at thighs, ready to raise it forward like a slow salute"

🔄 Execution​

The Movement​

What's happening: Controlled descent resisting cable tension

  1. Slowly lower handle back to starting position
  2. Fight the cable pull — stay in control
  3. Maintain slight elbow bend throughout
  4. Breathing: Inhale on the way down

Tempo: 2-3 seconds (controlled)

Feel: Constant tension in front delts even while lowering

Cable advantage: No "rest" at bottom like with dumbbells

Key Cues​

Primary Cues
  • "Salute forward, not upward" — forward raising motion
  • "Lead with knuckles" — keeps tension on delts
  • "Stop at eye level" — prevents excessive trap involvement
  • "No swinging" — strict isolation form
  • "Stack never touches" — constant tension maintained

Tempo Guide​

GoalTempoExample
Hypertrophy2-1-2-02s up, 1s pause, 2s down, no rest
Constant Tension1-0-3-01s up, no pause, 3s down (eccentric focus)
Control3-2-3-03s up, 2s hold, 3s down, no rest at bottom

Body Position Variations​

Setup: Face away, cable between legs, step forward

Pros:

  • Most common setup
  • Natural resistance curve
  • Easy to set up
  • Bilateral or unilateral

Best for: Standard cable front raises

Angle: Cable pulls from behind and below, creating upward arc

Attachment Variations​

Hand position: Overhand, shoulder-width grip

Pros:

  • Traditional setup
  • Both arms together
  • Easy to control
  • Symmetric loading

Best for: Most people, standard bilateral raises

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Front DeltoidsShoulder flexion — raising arms forward█████████░ 90%

Secondary Muscles​

MuscleActionActivation
Side DeltoidsAssist in arm elevation████░░░░░░ 35%
Upper ChestAssists shoulder flexion███░░░░░░░ 30%
Upper TrapsScapular elevation (minimize)███░░░░░░░ 25%

Stabilizers​

MuscleRole
CorePrevents backward lean, stabilizes against cable pull
Serratus AnteriorScapular stabilization
ForearmsGrip handle, maintain wrist position
Muscle Emphasis

Cable advantage for front delts: Constant tension throughout ROM means front delts never get to "rest" like they do at top/bottom of dumbbell raises. This creates:

  • More total time under tension
  • Enhanced metabolic stress
  • Superior muscle pump
  • Continuous muscle activation

Front delts already get hammered: Remember that overhead press, bench press, and incline press all heavily target front delts. Most lifters don't need much (if any) direct front raise work.

To maximize front delt activation: Stop at shoulder height, slight forward lean, smooth tempo To minimize trap involvement: Don't raise above shoulder height, keep shoulders depressed

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Letting stack touch downLosing constant tensionEliminates cable's main advantageKeep weight hovering
Standing too closeAwkward pulling angleCable pulls backward instead of upStep 2-3 feet forward
Leaning backwardArching to lift weightLower back injury risk, poor isolationLighter weight, slight forward lean
Raising too highHandle above headTraps take over, impingement riskStop at shoulder/eye level
Using momentumSwinging weight upNo muscle tensionDrop weight, slower tempo
Straight arms lockedZero elbow bendElbow joint stressMaintain 10-15° bend
Too much weightCannot control descentDangerous for shouldersEgo check — go lighter
Most Common Error

Standing too close to the machine — This creates a backward pull instead of an upward arc, completely changing the exercise mechanics and stressing your lower back. Step forward until the cable creates a smooth upward curve when you raise your arms.

Self-Check Checklist​

  • Weight stack hovering (never touching)
  • Standing 2-3 feet forward of machine
  • Cable running between legs (if facing away)
  • No backward lean or arching
  • Stopping at shoulder/eye level
  • Smooth, controlled tempo
  • Feeling it in front delts, not lower back

🔀 Variations​

By Emphasis​

VariationChangeWhy
Slow Eccentric4-5s loweringMaximum time under tension
Pause Reps2-3s hold at topPeak contraction emphasis
Constant TensionNo pauses, stack always hoveringMetabolic stress, pump
1.5 RepsFull + half repExtended muscle tension

Execution Variations​

VariationDescriptionBest For
BilateralBoth arms together (bar/rope)Standard execution, time efficient
AlternatingOne arm up while other downContinuous tension
Single ArmOne arm onlyFixing imbalances, focus

Position Variations​

SetupPositionEffect
Facing awayCable between legsStandard setup, natural arc
SidewaysCable crosses bodyUnilateral, core challenge
Slight leanForward lean 10-15°Reduced lower back stress

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Hypertrophy3-410-1560-90sLight-Moderate1-2
Endurance/Pump3-515-2545-60sLight2-3
Metabolic2-320-30+30-45sVery light3-4

Workout Placement​

Program TypePlacementRationale
Upper body dayEnd of workoutAfter pressing movements
Shoulder dayAfter overhead workFront delts already pre-fatigued
Push dayAccessory finisherLast isolation movement
Cable circuitAny timePairs well with other cable exercises
Programming Note

Do you even need cable front raises?

Front delts get SIGNIFICANT work from:

  • Overhead press (primary)
  • Bench press (secondary)
  • Incline press (heavy secondary)
  • Any vertical or horizontal pressing

Only add cable front raises if:

  1. You have identified front delt weakness/imbalance
  2. You're a bodybuilder focusing on deltoid detail
  3. Front delt is a confirmed lagging muscle group
  4. You have access to cable machine and enjoy the movement

For most people: 2-3 sets once per week is PLENTY. Prioritize lateral raises and rear delt work instead — these are far more likely to be lagging.

Cable vs. dumbbell front raises:

  • Cables provide constant tension (better pump, more metabolic stress)
  • Dumbbells more versatile (can do anywhere)
  • Both effective — use what you have available

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1x/week (if at all)2-3 sets
Intermediate1-2x/week3 sets
Advanced1-2x/week3-4 sets

Progression Scheme​

Progressive Overload

Cable front raises respond well to higher reps and moderate weight. When you can do 4x15 with perfect form and constant tension, add 5-10 lbs and drop back to 3x10-12. The pump and tension matter more than the weight.

Sample Shoulder Day​

ExerciseSets x RepsNotes
Overhead Press4x6-8Main movement
Cable Lateral Raise4x12-15Side delt priority
Rear Delt Fly3x15-20Rear delt work
Cable Front Raise2-3x12-15Optional finisher (if needed)

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Band Front RaiseLearning pattern, rehab, travel
Dumbbell Front RaiseNo cable access✓
Lighter weightCurrent weight too heavyN/A

Progressions (Harder)​

ExerciseWhen ReadyLink
Single-arm cable front raiseWant unilateral focus
Heavier loadsMastered current weight
Advanced tempo variationsWant increased difficulty

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentNotes
Dumbbell Front RaiseDumbbellsMore versatile, free weight
Plate Front RaiseWeight plateDifferent grip, convenient
Band Front RaiseResistance bandMinimal equipment, travel

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Shoulder impingementPain when raising arms forwardReduce ROM, stop at 60-75°
Rotator cuff issuesStrain on stabilizersVery light weight, slow tempo
Lower back problemsLeaning back creates spinal stressSlight forward lean, lighter weight
AC joint issuesCompression at end rangePartial ROM or avoid exercise
Stop Immediately If
  • Sharp pain in front of shoulder
  • Pain radiating down arm
  • Lower back pain or strain
  • Shoulder clicking/popping with pain
  • Numbness or tingling
  • Cable creates jerking sensation

Form Safety Tips​

TipWhy
Keep weight lightFront delts fatigue quickly
Slight forward leanTakes stress off lower back
Brace core hardPrevents backward arching
Don't exceed shoulder heightReduces impingement risk
No momentum/swingingPrevents injury, ensures isolation
Stack always hoveringMaintains constant tension safely

Cable-Specific Safety​

ConsiderationGuidance
Distance from machine2-3 feet forward — critical for proper angle
Cable pathShould run between legs if facing away
Smooth motionNo yanking — cable can jerk shoulder joint
Attachment securityAlways verify attachment is locked

Safe Failure​

How to safely end a set:

  1. When fatigued: Complete current rep, lower to start position
  2. If losing form: Stop immediately — don't force reps
  3. At failure: Controlled descent, let cable pull handle down slowly
  4. If lower back hurts: Stop set, reduce weight drastically next time

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderFlexion0-90°🟡 Moderate
ElbowStatic hold10-15° flexion🟢 Low
WristGrip stabilizationNeutral🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
Shoulder90° flexionRaise arm forward to shoulder heightReduce height, work on mobility
Thoracic SpineExtensionStand tall without roundingImprove posture first
Joint Health Note

Cable front raises have the same impingement potential as dumbbell versions if:

  • You raise above shoulder height
  • You use excessive internal rotation
  • You have pre-existing impingement

Cable advantage: Smooth, constant resistance may feel better on joints than free weights for some people. The consistent pull eliminates "dead spots" that can sometimes create joint discomfort.

If front raises bother your shoulders (cable or dumbbell): Your front delts are already getting plenty of work from pressing movements. Skip direct front raises entirely.

❓ Common Questions​

What's the difference between cable and dumbbell front raises?

Main difference: constant tension vs. variable resistance

Cable advantages:

  • Constant tension throughout entire ROM
  • No "rest" at top or bottom
  • Superior muscle pump
  • Enhanced metabolic stress
  • Smooth resistance curve

Dumbbell advantages:

  • Can do anywhere (no machine needed)
  • More natural movement path
  • Easier setup
  • Can use neutral grip more easily

Bottom line: Cables are slightly better for hypertrophy due to constant tension, but dumbbells are more versatile. Both work — use what you have. The difference is marginal.

Should I face away from or toward the cable machine?

Face AWAY from the machine for standard cable front raises.

Setup:

  1. Set cable to lowest position
  2. Face away from machine
  3. Cable runs between your legs
  4. Step forward 2-3 feet
  5. Raise forward from this position

Why this works:

  • Cable pulls from behind and below
  • Creates proper upward arc
  • Natural resistance curve
  • Matches shoulder flexion mechanics

Alternative (single arm): You can stand sideways and raise across body, but facing away is standard for bilateral work.

How far should I stand from the cable machine?

2-3 feet forward from the cable column.

Too close:

  • Cable pulls straight backward
  • Awkward mechanics
  • Lower back stress
  • Poor muscle activation

Too far:

  • Cable angle too horizontal
  • Excessive resistance at bottom
  • Hard to complete full ROM

Just right:

  • Smooth upward arc when raising
  • Cable taut at starting position
  • Weight stack hovers (doesn't touch)

Test: Raise your arms — if cable creates smooth arc forward and up, you're in the right position.

Should the weight stack touch down between reps?

No — keep it hovering for constant tension.

This is the entire advantage of cables:

  • Muscles under tension entire set
  • No rest at bottom (unlike dumbbells)
  • Superior pump and metabolic stress
  • Enhanced hypertrophy stimulus

How to maintain constant tension:

  1. Select appropriate weight
  2. Lower until arms extended but stack hovers
  3. Immediately begin next rep
  4. Only rack weight after set complete

If stack touches: Either standing too close to machine or lowering too far.

Do I even need front raises if I bench and overhead press?

Probably not.

Your front delts get HAMMERED by:

  • Overhead press (primary mover)
  • Bench press (secondary but significant)
  • Incline press (heavy involvement)
  • Push-ups, dips, etc.

Most lifters have OVER-developed front delts relative to side and rear delts.

Only add front raises if:

  1. You've identified specific front delt weakness
  2. You're a bodybuilder needing detailed delt development
  3. Your coach/program specifically prescribes them
  4. You enjoy the movement and recover well

Better use of time for most people: Lateral raises and rear delt work (these are actually lagging for most lifters).

Single arm or both arms together?

Both arms (bilateral) is standard and recommended.

Bilateral (using bar or rope):

  • Time efficient
  • Symmetric loading
  • Standard execution
  • Easier to track progress

Single arm (using D-handle):

  • Fix left/right imbalances
  • More focus per side
  • Identify weak side
  • Core anti-rotation challenge

Use bilateral for normal training. Add single-arm work if you notice imbalances or want variety.

Why does cable feel harder than the same weight with dumbbells?

Constant tension makes cables more challenging.

With dumbbells:

  • Tension varies throughout ROM
  • Slight "rest" at top and bottom
  • Gravity provides natural deload points
  • Momentum can help slightly

With cables:

  • Constant resistance every inch of the movement
  • Zero rest points
  • Must control both up and down
  • Stack never touches = no break

This is the benefit! More time under tension = better hypertrophy stimulus. Expect to use 30-40% less weight on cables than dumbbells for the same effort level.

🎯 Benefits​

Primary Benefits​

BenefitDescription
Constant tensionCable maintains resistance throughout entire ROM
Enhanced pumpContinuous tension creates superior muscle pump
Front delt isolationPure shoulder flexion with minimal compound involvement
Smooth resistanceEliminates momentum, forces strict form

Secondary Benefits​

BenefitDescription
Metabolic stressNo rest points maximize hypertrophy signals
Time under tensionContinuous load enhances muscle growth
Joint-friendlySmooth cable pull can feel better than free weights
Versatile loadingEasy to adjust weight for drop sets, rest-pause

Who Benefits Most​

  • Bodybuilders with identified front delt weakness
  • Lifters focusing on hypertrophy and muscle pump
  • Those who prefer cable training
  • Athletes needing shoulder flexion strength
  • People seeking constant tension isolation work

📚 Sources​

Biomechanics & Muscle Activation:

  • Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy — Tier A
  • Campos, Y.A., et al. (2020). Different shoulder exercises affect deltoid activation — Tier A
  • McMaster, D.T., et al. (2014). Constant vs. variable resistance training — Tier A
  • ExRx.net Exercise Analysis: Cable Front Raise — Tier C

Cable Training Research:

  • Spiering, B.A., et al. (2008). Resistance exercise biology: cable systems — Tier B
  • Wallace, B.J., et al. (2006). Elastic band resistance training effects — Tier B

Programming:

  • Renaissance Periodization Shoulder Training Volume — Tier B
  • Mike Israetel Deltoid Hypertrophy Guide — Tier B
  • Menno Henselmans Shoulder Development — Tier B

Technique & Coaching:

  • Jeff Nippard Science Applied: Shoulders — Tier C
  • John Meadows Cable Exercise Techniques — Tier C
  • Athlean-X Cable Training Fundamentals — Tier C
For Mo

When to recommend this exercise:

  • User has cable machine access
  • User wants constant tension for front delts
  • User has identified front delt weakness (rare)
  • User is bodybuilder focused on deltoid detail
  • User prefers cable training over free weights

Who should NOT do this exercise:

  • Front delts already well-developed (most people) → Focus on Lateral Raise and Rear Delt Fly
  • No cable machine access → Use Dumbbell Front Raise
  • Shoulder impingement issues → Skip front raises entirely, overhead press is enough
  • Beginner with limited training time → Overhead press is more efficient
  • Anyone already doing heavy pressing volume → Front delts are covered

Key coaching cues to emphasize:

  1. "Face away from machine with cable between your legs"
  2. "Step forward 2-3 feet from the column"
  3. "Keep weight stack hovering — never let it touch down"
  4. "Stop at shoulder or eye level, not higher"
  5. "Smooth controlled reps — no yanking the cable"

Common issues to watch for in user feedback:

  • "I feel it in my lower back" → Standing too close, leaning back, weight too heavy
  • "The cable pulls me backward" → Not enough forward distance from machine
  • "Should I do these?" → Probably not if already pressing; educate on front delt volume
  • "Dumbbells vs. cable?" → Cable for constant tension, dumbbells for versatility
  • "Stack keeps slamming" → Losing control, weight too heavy

Programming guidance:

  • Pair with: Overhead press (before), lateral raises (after), rear delt work (after)
  • Avoid same day as: No restrictions, but watch total front delt volume
  • Typical frequency: 1x per week MAX (if at all)
  • Volume: 2-3 sets, 12-15 reps
  • Placement: End of shoulder or push workout

Progression signals:

  • Ready to progress when: 4x15 with constant tension, perfect form, no pain
  • Regress if: Using momentum, losing constant tension, lower back involvement
  • Consider eliminating if: Front delts already strong relative to side/rear delts

Assessment questions to ask user:

  • "Do you have cable machine access?" (Equipment requirement)
  • "How strong is your overhead press and bench?" (Check if front delts need work)
  • "Do you already do pressing movements?" (If yes, front delts get plenty of work)
  • "Are your front delts lagging?" (Only valid reason for most people)

Important context:

  • Front raises are often OVER-prescribed
  • Most lifters have OVER-developed front delts (from pressing volume)
  • Under-developed side and rear delts are far more common
  • Default: prioritize lateral raises and rear delt work
  • Only add front raises if specific weakness identified

Cable-specific coaching:

  • Face away from machine is standard setup
  • 2-3 feet forward distance is critical
  • Keep stack hovering for constant tension
  • Use 30-40% less weight than dumbbell version
  • Rope or straight bar both work (rope more shoulder-friendly)

If user asks "do I need this?": Answer honestly: "Probably not. Your front delts get heavy work from overhead press, bench press, and incline press. Unless you've identified a specific front delt weakness, your time is better spent on lateral raises and rear delt work, which are more likely to be lagging. Front raises are optional for most people."

Last updated: December 2024