Front raise with cable and one arm
The cable one arm front raise is a focused exercise that primarily targets the anterior deltoids, with secondary activation in the upper pectorals and the trapezius. This exercise is beneficial for developing shoulder strength, enhancing upper body stability, and improving muscle symmetry, which is crucial for athletes for balanced performance. The unilateral nature allows for correction of muscle imbalances and offers greater control over the movement, reducing the risk of injury. Athletes can profit from this exercise through improved shoulder endurance and mobility, essential for activities requiring overhead motion.
| Primary muscle group: | Shoulders |
| Exercise type: | Cable |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
7kg
Avg. weight
15lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Attach a stirrup (handle) to a low cable pulley.
- 2Grasp the stirrup with one hand and step forward until the cable is pulled taut, ensuring your arm is by your side and slightly behind you.
- 3Stagger your feet for balance, placing the foot opposite to your working arm in front.
- 4Keeping your elbow slightly flexed, exhale as you raise the stirrup forward and upward in a semicircular motion until your arm is above horizontal.
- 5Hold this position for a count of two.
- 6Inhale as you slowly reverse the motion, lowering the stirrup back to the starting position.
- 7Repeat for the desired number of repetitions.
- 8Switch to your opposite arm and repeat the exercise.
Tips & Tricks
Stabilize Your Core: Keep your core tight throughout the exercise to maintain balance and prevent any unwanted movements.
Correct Weight Selection: Start with a lighter weight to master the form before progressively increasing the load. This helps to avoid strain and ensures targeted muscle activation.
Elbow Slightly Bent: Maintain a slight bend in your elbow during the raise. This reduces the strain on your joints and maintains tension on the deltoids.
Controlled Movement: Focus on a slow and controlled movement both on the way up and down. Avoid using momentum to lift the cable, as this diminishes the effectiveness of the exercise.
Full Range of Motion: Lift the cable to shoulder height or just above. Lower it back down without letting the weights touch the stack, maintaining tension throughout the exercise.
Shoulder Position: Keep your shoulders down and back to prevent shrugging and ensure the focus remains on the front deltoid.
Breathing Technique: Exhale as you lift the cable and inhale as you lower it. Proper breathing can help in maintaining stability and performance.
Avoid Overtraining: Incorporate front raises as part of a balanced shoulder workout routine. Overtraining this exercise can lead to muscle imbalances and potential injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
