Front Cable Raise

How to do it

1. Set a single handle on a low pulley and stand facing away from the machine.
2. Take the handle in one hand so the cable runs between your legs or beside your thigh.
3. Stand tall with your stomach braced and a small bend at the elbow.
4. Raise the arm straight out in front of you until the hand reaches shoulder height.
5. Stop level and hold briefly.
6. Let the cable draw the arm back down under control, then finish the side or swap.

Common mistakes

• Leaning back as the hand rises. The cable pulls down and back, so staying upright is work; the arch is that work being given up.
• Raising above shoulder height. Past level the shoulder blade rotates and the traps take over, and the front of the shoulder has done all it can.
• Standing too close to the pulley. A step forward keeps tension through the whole range; standing over the pulley leaves the bottom half slack.
• Adding it to a program already full of pressing. The front of the shoulder works on every press and every incline press, which makes it one of the few areas more often over-trained than neglected.

Muscles worked

Primary

• Anterior DeltoidShoulders