Front raise with cable
Cable front raise is a beneficial exercise focusing on the anterior deltoids. It effectively targets the front part of your shoulders, enhancing muscle strength and definition. This exercise also engages the lateral deltoids, upper pectorals, and trapezius as secondary muscles, contributing to overall upper body musculature. Athletes profit from it by improving shoulder stability and strength, which are crucial for overhead movements and activities requiring upper body endurance and power. Regular inclusion helps in rounding the shoulders, ensuring balanced muscle development and injury prevention.
| Primary muscle group: | Shoulders |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
17kg
Avg. weight
38lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Attach a straight bar to a low cable pulley.
- 2Stand with your back close to the cable machine.
- 3Grasp the bar from between your legs using an overhand shoulder-width grip and stand up straight. The cable should be pulled taut between your legs.
- 4Keeping your elbows slightly bent, exhale as you raise the bar in a semicircular motion in front of you until your arms move a little passed horizontal.
- 5Hold for a count of two.
- 6Slowly reverse the motion and lower the bar to the starting position.
- 7Repeat for the prescribed number of repetitions.
Tips & Tricks
Use Light Weights: Start with a lighter weight to perfect your form before progressing to heavier loads. This helps prevent strain and reduces the risk of injury.
Maintain Neutral Spine: Keep your back straight and avoid arching or leaning back as you lift. This ensures that the tension stays on your deltoids and doesn’t transfer to your lower back.
Controlled Movements: Focus on slowly lifting and lowering the cable. Avoid using momentum to swing the weight up, as this reduces the effectiveness of the exercise and increases the risk of injury.
Proper Grip and Positioning: Grab the handle with an overhand grip (palms facing down) and position yourself a step or two away from the cable machine to allow for proper tension right from the start of the movement.
Elbows Slightly Bent: Keep your elbows slightly bent throughout the motion. This reduces stress on the elbow joint and keeps the focus on the shoulder muscles.
Engage Core Muscles: Tighten your core to provide stability and prevent any swaying during the exercise. This not only helps maintain proper form but also engages more muscles for a more comprehensive workout.
Breathe Properly: Exhale as you lift the cable and inhale as you lower it. Proper breathing supports muscle engagement and ensures you have enough oxygen for the muscles being used.
Range of Motion: Lift the cable until your arm is just above shoulder height. Lifting too high can place unnecessary stress on your shoulder joint.
Symmetrical Movement: Ensure that both arms are doing equal work if you are performing this exercise with one arm at a time. This promotes balanced muscle development and prevents one side from becoming more dominant.
Use Variations: Occasionally switch to a one-arm front raise to add variety and challenge your muscles differently, ensuring all parts of the target muscle are worked.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
