Shoulders Exercise · Cable

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Cable Front Raise

A cable front raise keeps constant tension on the front delts through the entire lift, unlike a dumbbell version where the bottom of the rep briefly unloads under gravity. Because front delts are heavily worked by nearly every pressing exercise already, this is usually a small addition rather than a cornerstone shoulder movement. Swinging the cable using momentum is the most common way lifters cheat the rep short.

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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 Front Raise

1. Stand with your feet shoulder-width apart and grip the cable handle with an overhand grip.
2. Keep your back straight and your core braced.
3. Raise the cable handle in front of you, keeping your arms straight and your palms facing down.
4. Keep lifting until your arms are parallel to the floor.
5. Pause briefly at the top, then slowly lower the cable handle back to the starting position.
6. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

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 Front 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

Equipment Alternatives

Don't have cable? These target the same delts with different equipment.

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Dumbbell Front Raise Dumbbell · Delts Lever Lateral Raise Leverage Machine · Delts

FAQ

What muscles does the Cable Front Raise work?

The Cable Front 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 Front Raise?

You do the Cable Front 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 Front Raise?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. 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 Front Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Cable Front Raise?

The Band Y-Raise trains your delts with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.