Shoulders · Shoulder flexion
Cable Front Raises
The cable front raise is a standing shoulder isolation exercise where you lift a cable handle from a low pulley straight out in front of you to shoulder height. The cable keeps constant tension on the front deltoids all the way through, including at the bottom where dumbbells lose load, which makes it a smooth, controllable way to train them.
Also known as: Cable front raise, Low pulley front raise, Standing cable front raise
- Muscle group
- Shoulders
- Movement pattern
- Shoulder flexion
- Type
- Isolation
- Equipment
- Cable machine, Single handle or straight bar
- Difficulty
- Beginner
What muscles does the cable front raises work?
Primary movers
- Anterior deltoid
Assisting muscles
- Pectoralis major (clavicular)
- Lateral deltoid
- Serratus anterior
- Trapezius (upper)
The front delts flex the shoulder, lifting the arm forward and up. The upper chest and serratus anterior assist, particularly in the first half of the raise.
With dumbbells the load is lightest at the bottom and heaviest at the top. A low cable pulls back toward the machine, so the delts feel tension from the very start of the rep.
Facing away from the machine, the cable passes between your legs or beside your hip. Stand far enough from the machine that the weight stack stays suspended between reps.
Pressing already loads the front delts heavily, so cable front raises are an accessory movement. Use them after pressing rather than in place of it.
How to do the cable front raises
Setup
- 1
Attach a single handle or straight bar to the low pulley.
- 2
Stand facing away from the machine with the cable between your legs.
- 3
Take the handle in an overhand grip at thigh level.
- 4
Step forward until the cable is under tension and brace your core.
Execution
- 1
Keep a slight bend in your elbow.
- 2
Raise the handle straight in front of you until your arm is about parallel to the floor.
- 3
Pause briefly without shrugging.
- 4
Lower slowly, keeping tension on the cable.
- 5
Keep your torso still and do not lean back.
- 6
Finish all reps on one arm, then switch, or alternate.
Common cable front raises mistakes
Leaning back
Leaning to help the cable up turns the lift into a partial press and unloads the delts.
The fix: Brace your core, keep your ribs down and lower the weight.
Lifting too high
Going above shoulder height hands the work to the traps and stresses the joint.
The fix: Stop when your arm is parallel to the floor.
Swinging
Using momentum reduces the time the front delts are under tension.
The fix: Use a lighter weight and a slow tempo.
Letting the stack rest
Dropping the weight between reps removes the constant tension that is the point of the cable.
The fix: Stop short of the bottom so the plates stay suspended.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–15 | Light to moderate | 60 s |
| Endurance | 2–3 | 15–20 | Light | 45 s |
| Beginner | 2 | 12 | Light | 60 s |
One or two sets after your presses is usually enough. Train each arm separately for the cleanest reps, or use a bar to lift both together. Increase the stack in the smallest increments available.
Running the cable front raises in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayCable Front Raises variations and alternatives
Dumbbell Front Raises
AlternativeA free-weight version that loses tension at the bottom.
Barbell Front Raises
AlternativeLets you lift both arms together and load heavier.
Cable Lateral Raise
AlternativeThe same cable set-up for the side delts.
Arnold Press
HarderA compound press that includes a front-raise-like rotation.
Dumbbell Shoulder Press
HarderA compound press that trains the front delts heavily.
Frequently asked questions
Are cable front raises better than dumbbell front raises?
They give constant tension through the whole range, which dumbbells do not. Neither is necessary for everyone, but cables often feel smoother and are easier to progress.
How high should I raise the cable?
To about shoulder height. Going higher shifts the work to the traps and strains the joint.
Do I need front raises?
Often not. Pressing trains the front delts heavily. Front raises are a useful extra if they lag or you press rarely.
How heavy should I go?
Light. The front delts are small and you want strict form with no swinging or leaning.
One arm or two?
One arm at a time with a handle is the usual choice. A straight bar lets you lift both arms together, which is quicker.
Hercules tracks every cable front raises you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play