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Front Raise (Cable - Low)

The enhanced stretch front delt builder — low cable position for maximum range of motion and constant tension

⚡ Quick Reference​

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

Movement Summary​

🎯 Setup​

Starting Position​

  1. Cable height: Set pulley to LOWEST position possible
    • Bottom of machine (floor level)
    • Creates maximum stretch at starting position
    • Longer range of motion than mid-height cable
  2. Attachment selection:
    • Rope: Best option — neutral grip, shoulder-friendly
    • Straight bar: Traditional, allows bilateral raising
    • D-handle: Single arm variations
    • Recommendation: Rope for comfort and joint health
  3. Position relative to machine: Face AWAY from cable
    • Stand with cable column directly behind you
    • Step forward 2-3 feet from machine
    • Cable runs between your legs
    • Low position creates upward pulling angle
  4. Weight selection: Start lighter than standard cable raises
    • Beginner: 10-15 lbs
    • Intermediate: 15-30 lbs
    • Advanced: 30-50 lbs
    • Low cable position feels harder due to increased ROM
  5. Stance options:
    • Hip-width: Standard, balanced, both feet even
    • Staggered: One foot forward for stability (recommended)
    • Weight on midfoot, slight forward lean
  6. Body position:
    • Slight forward lean (10-15°) — key difference from standard
    • Core braced extremely tight
    • Chest up, shoulders back
    • This lean allows cable to travel under body safely
  7. Starting arm position:
    • Arms extended down and slightly behind body
    • Cable taut with weight stack hovering
    • Hands start lower than thighs (due to forward lean)
    • Slight elbow bend (10-15°)
    • Feel stretch in front delts at starting position

Equipment Setup​

ComponentSettingNotes
Pulley heightLOWEST possible positionFloor level
AttachmentRope (preferred)Most shoulder-friendly
WeightLighter than standard raisesLonger ROM is harder
Distance2-3 feet forwardCable between legs
StanceStaggered (recommended)Improved stability
Setup Cue

"Set cable to floor level, face away with cable between legs, lean forward slightly so hands start behind your body line, ready to raise forward in a long arc to eye level"

🔄 Execution​

The Movement​

What's happening: Controlled descent through extended ROM

  1. Slowly lower handle back to starting position
  2. Allow hands to travel back and down (not just down)
  3. Fight cable tension — stay in control
  4. Return to stretch position with hands behind body line
  5. Breathing: Inhale on the way down

Tempo: 2-3 seconds (controlled and deliberate)

Feel: Deep stretch in front delts at bottom

Key difference: Longer ROM than standard front raises — hands travel farther

Key Cues​

Primary Cues
  • "Start with hands behind you" — forward lean creates this
  • "Long arc from back to front" — maximizes ROM
  • "Feel the stretch at the bottom" — low cable advantage
  • "Raise forward, not just up" — proper path
  • "Stop at eye level" — prevents trap takeover
  • "Stack never touches" — constant tension

Tempo Guide​

GoalTempoExample
Hypertrophy2-1-3-12s up, 1s pause, 3s down, 1s stretch
Stretch Emphasis2-1-4-22s up, 1s pause, 4s down, 2s stretch hold
Control3-2-3-13s up, 2s hold, 3s down, 1s stretch

Body Position Variations​

Setup: Slight forward lean (10-15°), cable behind and below

Pros:

  • Maximum range of motion
  • Deep stretch at bottom
  • Allows cable to travel safely under body
  • Enhanced muscle activation through full ROM

Best for: Maximizing front delt development

Critical: Core must be braced tight to prevent excessive leaning

Attachment Variations​

Hand position: Neutral grip, palms facing each other

Pros:

  • Most shoulder-friendly option
  • Natural hand position
  • Comfortable throughout ROM
  • Can separate rope ends slightly at top
  • Reduced impingement risk

Best for: Everyone, especially those prioritizing shoulder health

💪 Muscles Worked​

Activation Overview​

Primary Movers​

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

Secondary Muscles​

MuscleActionActivation
Side DeltoidsAssist in arm elevation, especially from stretch████░░░░░░ 40%
Upper ChestAssists shoulder flexion, particularly from stretched position████░░░░░░ 35%
Upper TrapsScapular elevation (minimize)███░░░░░░░ 25%

Stabilizers​

MuscleRole
CoreStabilizes torso against cable pull, maintains forward lean
Erector SpinaeMaintains forward lean position
Serratus AnteriorScapular stabilization
ForearmsGrip handle throughout extended ROM
Muscle Emphasis

Low cable advantage — enhanced stretch: The low cable position creates a unique benefit: hands start behind the body line (due to forward lean), creating a loaded stretch at the bottom position. Research shows muscle activation from a stretched position may enhance hypertrophy.

Why this variation is special:

  • Longer range of motion than standard cable raises
  • Loaded stretch at bottom position
  • Constant tension from stretch to contraction
  • Enhanced muscle activation in bottom half of ROM

Compared to standard cable front raise:

  • 20-30% longer ROM
  • Greater stretch at bottom
  • More core demand (forward lean)
  • Potentially superior hypertrophy stimulus

Note on front delt volume: Front delts still get hammered by all pressing movements. This variation doesn't change the fact that most lifters don't need much (if any) direct front raise work.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Excessive forward leanLeaning way too far forwardDangerous for lower back, changes exerciseModerate lean only (10-15°)
Standing too closeCable pulls backward instead of upWrong exercise mechanicsStep 2-3 feet forward
Letting stack touchLosing constant tensionEliminates cable advantageKeep weight hovering
Raising too highHandle above headTraps dominate, impingement riskStop at shoulder/eye level
Rounding lower backFlexing spine under loadInjury riskBrace core, neutral spine
Too much weightCannot control full ROMDangerous, reduces effectivenessGo lighter, control full range
Not using the stretchCutting ROM short at bottomMissing the point of low cableAllow hands behind body line
Most Common Error

Excessive forward lean with rounded back — Some people think "more lean = more ROM" and end up dangerously bent forward. The lean should be moderate (10-15°) with a NEUTRAL SPINE and tight core. If you're leaning so far forward you can't maintain good spinal position, you've gone too far. This is about controlled stretch, not contortionism.

Self-Check Checklist​

  • Forward lean is moderate (10-15°, not extreme)
  • Spine neutral (not rounded)
  • Core braced extremely tight
  • Hands start behind body line at bottom
  • Weight stack hovering throughout
  • Stopping at shoulder/eye level
  • Feeling deep stretch in front delts at bottom
  • No lower back pain or strain

🔀 Variations​

By Emphasis​

VariationChangeWhy
Extended Stretch PauseHold bottom for 2-3sMaximize stretch benefits
Slow Eccentric4-5s loweringMore time in stretched position
Tempo ContrastFast up, slow downEmphasize eccentric/stretch

Stance Variations​

StanceDescriptionBest For
Hip-width parallelFeet even, shoulder-widthSimple, balanced
Staggered stanceOne foot forwardMost stable, recommended
Wide stanceFeet wider than shouldersExtra stability

ROM Variations​

VariationRangePurpose
Full ROMBehind body to shoulder heightMaximum development
Bottom halfBehind body to waist levelStretch emphasis
Top halfWaist to shoulderContraction emphasis
Partials from stretchSmall ROM in stretched positionAdvanced technique

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Hypertrophy3-412-1560-90sLight-Moderate1-2
Stretch Focus3-410-1290sLight2-3
Pump/Metabolic3-515-2545-60sLight2-3

Workout Placement​

Program TypePlacementRationale
Upper body dayEnd of workoutAfter all pressing work
Shoulder dayLast exerciseFront delts already fatigued
Push dayFinal accessoryIsolation finisher
Hypertrophy focusAfter compoundsUse constant tension for growth
Programming Note

Low cable vs. standard cable front raises:

Choose LOW cable when:

  • You want maximum ROM and stretch
  • Focused on hypertrophy
  • Want to try something different
  • Have good core strength for forward lean

Choose standard cable when:

  • Lower back is sensitive
  • Want simpler setup
  • Core stability is limited

Both are effective isolation exercises for front delts. The low cable version adds ROM and stretch but requires more core stability.

Do you even need this exercise? Same as all front raises: probably not if you're pressing regularly. Front delts get heavy volume from overhead press, bench press, and incline press. Only add if you have identified front delt weakness.

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1x/week (if at all)2-3 sets
Intermediate1x/week3 sets
Advanced1-2x/week3-4 sets

Progression Scheme​

Progressive Overload

The low cable front raise emphasizes ROM and stretch over heavy weight. When you can do 4x15 with full ROM (hands starting behind body, raising to shoulder height, constant tension), add 5 lbs and drop to 3x12. Prioritize the stretch and control over adding weight too quickly.

Sample Shoulder Day (if including)​

ExerciseSets x RepsNotes
Overhead Press4x6-8Main compound
Cable Lateral Raise4x12-15Side delt priority
Rear Delt Fly3x15-20Rear delt work
Cable Front Raise (Low)2-3x12-15Optional stretch-focused finisher

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Cable Front RaiseStandard cable position easier✓
Dumbbell Front RaiseSimpler setup, no machine✓
Band Front RaiseLearning pattern, minimal equipment

Progressions (Harder)​

ExerciseWhen ReadyLink
Single-arm low cable front raiseWant unilateral focus with stretch
Extended stretch-pause variationsAdvanced stretch techniques
Heavier loads with full ROMMastered current weight

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentDifference
Cable Front RaiseCable (standard position)Less ROM, easier setup
Dumbbell Front RaiseDumbbellsVariable resistance, more versatile
Incline bench cable front raiseCable + benchSupported position, different angle

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Lower back problemsForward lean creates spinal stressUse standard cable position or dumbbells
Shoulder impingementPain when raising arms forwardReduce ROM, partial range, or avoid
Rotator cuff issuesStrain on stabilizers especially from stretchVery light weight or skip exercise
AC joint issuesCompression at end rangePartial ROM or alternatives
Poor core strengthCannot maintain neutral spine with leanBuild core first or use standard position
Stop Immediately If
  • Sharp pain in front of shoulder
  • Lower back pain or strain during movement
  • Cannot maintain neutral spine
  • Pain radiating down arm
  • Shoulder clicking/popping with pain
  • Excessive core fatigue leading to form breakdown

Form Safety Tips​

TipWhy
Moderate forward lean only (10-15°)Excessive lean dangerous for lower back
Brace core HARD before every repProtects spine during forward lean
Neutral spine maintainedPrevents lower back injury
Start very lightForward lean + ROM makes this harder than it looks
Build up ROM graduallyDon't force extreme stretch immediately
Stop at shoulder heightPrevents impingement and trap takeover

Low Cable Specific Safety​

ConsiderationGuidance
Forward lean angle10-15° maximum — more is dangerous
Spinal positionMUST maintain neutral spine throughout
Core bracingMore important than standard cable raises
Cable pathEnsure cable has clear path between legs
Weight selectionStart 30-40% lighter than standard raises

Safe Failure​

How to safely end a set:

  1. When core fatigues: Stop immediately — form will break down
  2. If lower back hurts: Stop set, stand upright, assess
  3. At muscular failure: Complete rep, return to start, stand upright
  4. If losing neutral spine: Stop immediately, reduce weight next time

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderFlexion (extended ROM)0-100°+🟡 Moderate
ElbowStatic hold10-15° flexion🟢 Low
WristGrip stabilizationNeutral🟢 Low
SpineIsometric hold in flexionNeutral spine maintained🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Shoulder100° flexionRaise arm forward above shoulder heightReduce ROM or use standard version
ShoulderExtensionArms can reach behind bodyCritical for low cable — use standard if limited
Thoracic spineExtensionCan maintain neutral spine with forward leanWork on posture, use upright version
Joint Health Note

Low cable position advantages:

  • Works shoulder through greater ROM
  • Creates loaded stretch potentially beneficial for growth
  • Constant tension throughout extended range

Low cable position risks:

  • More demand on core and lower back
  • Requires good shoulder extension mobility
  • Can aggravate shoulder impingement if raised too high

Spine consideration: Forward lean with load requires excellent core strength and spinal awareness. If you cannot maintain neutral spine throughout the movement, use standard cable position instead.

Shoulder extension: Starting position requires some shoulder extension (arms behind body). If you have limited shoulder extension mobility, this variation may not be appropriate.

❓ Common Questions​

What's the difference between low cable and standard cable front raises?

Main difference: starting position and range of motion

Low cable (this variation):

  • Cable set to floor level
  • Forward lean allows hands to start behind body
  • Longer range of motion (20-30% more)
  • Enhanced stretch at bottom position
  • More core demand

Standard cable:

  • Cable can be set at various heights
  • Upright or slight lean
  • Hands start at or in front of body
  • Standard ROM
  • Less core demand

Which is better? Both work. Low cable offers enhanced ROM and stretch (potentially better for hypertrophy), but requires more core stability. Use low cable if you want maximum ROM and have good core strength.

How far forward should I lean?

10-15 degrees of forward lean — that's it.

Not enough (upright):

  • Hands can't start behind body
  • Reduces the ROM benefit
  • Turns into standard cable raise

Just right (10-15°):

  • Hands naturally start behind body line
  • Cable has clear path between legs
  • Neutral spine can be maintained
  • Core is challenged but manageable

Too much (>20°):

  • Dangerous for lower back
  • Cannot maintain neutral spine
  • Excessive core demand
  • Higher injury risk

Visual check: At setup, your torso should be SLIGHTLY forward, not dramatically bent over. Think "slight lean" not "bent forward."

Why does this feel so much harder than dumbbell front raises?

Three reasons: constant tension, longer ROM, and loaded stretch

  1. Constant tension: Cable never gives you a break (no rest at top/bottom like dumbbells)
  2. Extended ROM: Hands travel from behind body to shoulder height — much longer path
  3. Loaded stretch: Starting position puts front delts under tension while stretched — this is HARD

Plus:

  • Core works harder due to forward lean
  • Cable pull creates additional stability demand

Expect to use 40-50% less weight than dumbbell front raises. This is normal. The constant tension and extended ROM more than make up for lighter load.

Should I feel this in my lower back?

You should NOT feel pain or strain in your lower back.

Normal sensations:

  • Core engaged and working (abs and low back stabilizing)
  • Awareness of maintaining neutral spine
  • Mild fatigue in erector spinae (back muscles)

Warning signs (STOP if you feel these):

  • Sharp pain in lower back
  • Strain or pulling sensation
  • Cannot maintain neutral spine
  • Lower back rounding or excessive arching

If you feel lower back strain:

  1. Reduce weight by 50%
  2. Decrease forward lean angle
  3. Check if core is braced before each rep
  4. Consider switching to standard cable position
  5. Work on core strength separately
Is the low cable version better than standard for muscle growth?

Potentially, yes — due to stretch and ROM, but the difference is marginal.

Low cable advantages:

  • Longer range of motion
  • Loaded stretch at bottom (may enhance hypertrophy)
  • Constant tension through extended ROM
  • Enhanced muscle activation in stretched position

Research suggests: Muscles may grow more when trained with a loaded stretch. Low cable front raises create this.

BUT:

  • The difference is probably small (maybe 5-10% more growth)
  • Standard cable raises still extremely effective
  • The "best" exercise is the one you can do consistently with good form
  • Front delts get plenty of work from pressing anyway

Bottom line: If you enjoy low cable and can do it safely, it might have a slight edge. But don't lose sleep over it — any front raise variation works if you don't need front raises at all (most people don't).

Can I do this with dumbbells instead of cable?

No — you'd need to lean so far forward it would be dangerous.

Why cable works:

  • Cable pulls from behind and below
  • Moderate lean (10-15°) is enough
  • Constant tension compensates for lighter weight

Why dumbbells don't:

  • Gravity pulls straight down
  • Would need to lean 45°+ forward to create similar angle
  • Extremely dangerous for lower back
  • Can't maintain neutral spine

Alternatives with dumbbells:

  • Standard dumbbell front raises (upright)
  • Incline bench dumbbell front raises (chest-supported)
  • Just use cable for this variation

The low cable position is specifically designed for cables. Don't try to replicate it with dumbbells.

🎯 Benefits​

Primary Benefits​

BenefitDescription
Extended ROM20-30% longer range of motion than standard raises
Loaded stretchHands behind body creates stretch under tension
Constant tensionCable maintains resistance through entire extended ROM
Enhanced hypertrophyStretch + tension may optimize muscle growth

Secondary Benefits​

BenefitDescription
Core developmentForward lean challenges core stability
Improved shoulder mobilityWorks shoulder through full flexion/extension range
Unique stimulusDifferent from standard raises, breaks plateaus
Time under tensionExtended ROM = more work per rep

Who Benefits Most​

  • Bodybuilders seeking maximum front delt development
  • Lifters who have plateaued with standard front raises
  • Those wanting to maximize ROM and stretch
  • Athletes with good core strength and shoulder mobility
  • People who can perform movement pain-free

📚 Sources​

Biomechanics & Muscle Activation:

  • Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy — Tier A
  • Schoenfeld, B.J., et al. (2020). Muscle activation from a stretched position — Tier A
  • Campos, Y.A., et al. (2020). Different shoulder exercises affect deltoid activation — Tier A
  • McMaster, D.T., et al. (2014). Range of motion effects on muscle growth — Tier A

Stretch-Mediated Hypertrophy:

  • Nosaka, K., et al. (2012). Muscle damage and hypertrophy from eccentric and stretched positions — Tier A
  • Pedrosa, G.F., et al. (2021). Partial vs. full range of motion for muscle growth — Tier A

Cable Training:

  • Spiering, B.A., et al. (2008). Resistance exercise biology: cable systems — Tier B

Programming:

  • Renaissance Periodization Shoulder Training Volume — Tier B
  • Mike Israetel Deltoid Hypertrophy Guide — Tier B
  • John Meadows Cable Exercise Techniques — Tier C

Technique & Coaching:

  • Jeff Nippard Advanced Cable Techniques — Tier C
  • Menno Henselmans ROM and Muscle Growth — Tier B
For Mo

When to recommend this exercise:

  • User wants to maximize front delt development
  • User has identified front delt weakness (rare)
  • User is intermediate/advanced with good core strength
  • User specifically wants ROM and stretch-focused variation
  • User has cable machine access and enjoys cable work

Who should NOT do this exercise:

  • Lower back issues or poor core strength → Use Cable Front Raise (standard)
  • Front delts already well-developed (most people) → Focus on Lateral Raise
  • Limited shoulder extension mobility → Use standard cable or Dumbbell Front Raise
  • Beginners → Start with simpler variations first
  • Anyone already doing heavy pressing volume → Front delts are covered

Key coaching cues to emphasize:

  1. "Moderate forward lean only — 10-15 degrees maximum"
  2. "Brace your core HARD before every rep"
  3. "Maintain neutral spine — don't round your back"
  4. "Feel your hands start behind your body at the bottom"
  5. "Long smooth arc from behind you to eye level"
  6. "Stack always hovering — constant tension"

Common issues to watch for in user feedback:

  • "My lower back hurts" → Leaning too far forward, weight too heavy, poor core bracing, or not appropriate for them
  • "I can't feel the stretch" → Not leaning forward enough or standing too close to machine
  • "This feels way harder than normal" → Normal; extended ROM + constant tension is challenging
  • "How far should I lean?" → Only 10-15°, demonstrate with body angle
  • "Do I need this?" → Probably not if pressing regularly; validate their question

Programming guidance:

  • Pair with: Overhead press (before), lateral raises (after), rear delt work
  • Avoid same day as: No restrictions, but watch total front delt volume from pressing
  • Typical frequency: 1x per week MAX (if at all)
  • Volume: 2-3 sets, 12-15 reps
  • Placement: End of shoulder or push workout
  • Load: 30-40% lighter than standard cable front raises

Progression signals:

  • Ready to progress when: 4x15 with full ROM, perfect form, no lower back discomfort
  • Regress if: Lower back pain, cannot maintain neutral spine, excessive forward lean
  • Consider eliminating if: Front delts already strong relative to side/rear delts

Assessment questions to ask user:

  • "How's your core strength and lower back health?" (Safety prerequisite)
  • "Can you maintain neutral spine with a forward lean?" (Form capability)
  • "Have you tried standard cable front raises?" (Progression check)
  • "Do you already overhead press and bench regularly?" (Volume assessment)

Important context:

  • This is an ADVANCED variation of an already-optional exercise
  • Most lifters don't need ANY front raise work (front delts get pressed heavily)
  • Low cable version requires good core strength and spinal awareness
  • Extended ROM and stretch are the main advantages over standard cable
  • Not inherently "better" than standard — just different stimulus
  • If someone can't do this safely, standard cable or dumbbells work just as well

Safety priority:

  • Forward lean MUST be moderate (10-15° maximum)
  • Neutral spine is NON-NEGOTIABLE throughout movement
  • If user cannot maintain form, immediately switch to standard cable position
  • Lower back health takes absolute priority over ROM benefits

If user reports lower back pain:

  1. STOP exercise immediately
  2. Assess forward lean angle (probably too much)
  3. Check if neutral spine was maintained
  4. Reduce weight by 50% or switch to standard cable position
  5. Consider this variation may not be appropriate for their anatomy/strength level

Honest recommendation: "Low cable front raises offer extended ROM and loaded stretch, which may enhance hypertrophy. But they require good core strength and spinal control. If you have these prerequisites and enjoy the movement, try it. However, standard cable front raises are equally effective and safer for most people. And remember: most lifters don't need any direct front raise work since pressing movements already hammer the front delts. Prioritize lateral raises and rear delt work instead — those are more likely to be lagging."

Last updated: December 2024