Shoulders Exercise · Cable

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Cable Forward Raise

The forward raise isolates the front delts by lifting straight out in front of the body, a head-on angle that presses and overhead work only train indirectly. It's an easy exercise to overdo since the front delts already get plenty of secondary work from bench pressing, so it's worth keeping the volume modest rather than treating it as a priority lift. Controlling the lowering phase matters more than how high the arms go.

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Category

Shoulders

Equipment

Cable

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable Forward Raise

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold the cable handle with an overhand grip, palms facing down, arms fully extended in front of you.
3. Keeping your arms straight, raise the cable handle up to shoulder level.
4. Pause briefly at the top, then slowly lower the cable handle back to the starting position.
5. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the delts.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable Forward Raise mainly targets your Delts, with your Triceps helping support the movement, along with your Forearms.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

FAQ

What muscles does the Cable Forward Raise work?

The Cable Forward Raise mainly works your delts. It also helps strengthen your triceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable Forward Raise?

You do the Cable Forward Raise with a cable. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable Forward Raise?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable Forward Raise?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.