Cable Front Raise

Muscles Cable Front Raise Works

Muscles used

• Front deltsfront of the shoulders
• Upper pecsupper chest just below the collarbones
• Bicepsfront of the upper arms
• Upper trapsmuscles from the back of the neck to the tops of the shoulders
• Rotator cuffsmall muscles that stabilize the shoulder joint

Main muscleHold a low cable and raise your arm forward to about shoulder height. The main muscle driving this movement is your front delt. Your front delt lifts your arm forward against the cable.

Supporting musclesYour upper pecs assist the forward raise, your biceps help hold the elbow angle, and your upper traps assist shoulder blade movement as the arm rises.

How it should feelAs the cable rises, you should feel the front of your shoulder shorten and tighten. Around shoulder height, your front delt should feel the strongest.

Signs you're offIf you lean back or swing the cable up, you are using momentum and your lower back. If your shoulder shrugs, your upper trap is taking over.

Remember thisKeep a soft elbow bend and raise the cable to shoulder height using the front of your shoulder.

Setting Up for Cable Front Raise

Setup orderSet the cable to the lowest position → Attach the straight bar → Check that the cable is not twisted

• Cable height

  Set it like thisSet the cable hook to the lowest position and attach the straight bar.

  How to checkWhen you hold the bar, the cable should run from the floor area toward the bar without twisting.

• Bar attachment

  Set it like thisAttach the straight bar to the cable hook and make sure the latch is fully closed.

  How to checkGently pull the bar upward. The hook should stay closed and the bar should not come off the cable.

Watch out forAvoid starting with the cable set too high or the bar hook not fully closed.

Stance for Cable Front Raise

Foot widthStand facing away from the cable, with your feet about shoulder-width apart.

Where your weight goesPress the whole sole of each foot into the floor, and spread your weight evenly across both feet.

Upper body positionStand about one step away so the handle starts in front of your thighs.

Why it mattersIf your foot support is unstable, your body may sway as you raise the handle.

How to Grip for Cable Front Raise

Grip typeHold the straight bar with both hands, with the backs of your hands facing forward.

Grip widthPlace your hands about shoulder-width apart, holding the same position on both sides of the bar.

How hard to gripPlace the bar in the middle of your palms and wrap your thumbs around it. Keep the backs of your hands in line with your forearms.

The Key Point for Cable Front Raise

Without shaking your body, lift the cable handle only up to shoulder height in front of your thighs.

Think of it like thisThe feeling of raising it only to shoulder height

Before the fixYour body leans backward, or you lift the handle too high.

After the fixThe front of the shoulder is engaged, and the cable tension is maintained consistently.