Liftorra Open Liftorra

Shoulders ยท Front raise

Cable Front Raise

An isolation front raise exercise for the front delts, done with a cable. It also works the side delts.

Cable Isolation Reps and weight Also called: rope front raise
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Front delts

Do most of the work.

Secondary

Side delts

Help during each rep.

  • Front deltsFront of the shouldersPrimary
  • Side deltsSide of the shouldersSecondary

How to do it

  1. Set the cable. Put the pulley at the height the movement needs, attach the handle and pick a weight you can move under control.
  2. Raise to shoulder height with a slight bend in the elbows.
  3. No swinging. The trunk stays still.
  4. Lower slowly.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the weight up. If you need momentum, go lighter.
  • Raising too high. Shoulder height is enough.

Cable busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.