One Arm Cable Front Raise

Muscles One Arm 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
• Coremuscles around the abs, lower back, and pelvis

Main muscleHold a low cable with one hand 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 one front shoulder tighten. Around shoulder height, the front delt should feel the strongest.

Signs you're offIf your torso leans back or your shoulder shrugs, you are using momentum and upper-trap tension. If your torso rotates, your core is losing position.

Remember thisKeep your torso still and raise the cable to shoulder height using one front shoulder.

Setting Up for One Arm Cable Front Raise

Setup orderSet the cable to the lowest position → Attach a single handle → Check that the cable is not twisted

• Cable height

  Set it like thisSet the working-side cable hook to the lowest position and attach a single handle.

  How to checkThe cable should run from the floor area toward the handle without twisting.

• Handle attachment

  Set it like thisAttach a single handle to the cable hook and make sure the latch is fully closed.

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

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

Stance for One Arm Cable Front Raise

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

Where your weight goesPress both feet into the floor, and keep your body from being pulled toward the cable.

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

Why it mattersWith one arm working, an unstable foot position can make your body rotate.

How to Grip for One Arm Cable Front Raise

Grip typeHold the single handle with the working-side hand, with the back of your hand facing forward.

Grip widthHold the center of the single handle so your hand sits in the middle of the handle.

How hard to gripPlace the handle in the middle of your palm and wrap your thumb around it. Keep the back of your hand in line with your forearm.

The Key Point for One Arm Cable Front Raise

Hold the torso still so it doesn't rotate, and lift one cable handle only up to shoulder height.

Think of it like thisThe body is fixed, and the handle moves forward.

Before the fixWhen you lift the handle, your body turns to the opposite side.

After the fixI feel tension in the front of one shoulder, and my torso stabilizes.