The cable front raise is a cable or machine assisted deltoid exercise with a particular focus on the anterior deltoid. The other heads of the deltoid muscle group are also activated to an extent during it.
The cable rope front raise is an excellent exercise for individuals to improve the strength and function of their shoulder muscles. This is the finisher exercise, of shoulder workout regimen.
What is the Cable Front Raise?
The cable front raise is an isolation exercise, with the anterior deltoid muscle group being the main focus of this exercise.
It is an excellent exercise for strength and conditioning in the deltoid’s muscle groups.
This may best be facilitated through the use of light to moderate resistance, of which will be entirely subjective depending on the exerciser’s particular strength level and experience in performing such exercises.
Front Cable Raise Use?
The cable front raise is primarily performed by athletes and regular gym goers for improved size and strength in the anterior deltoid muscle group or for improving the function of the deltoid heads in athletic situations.
The front cable front and similar exercises may also be added into a physical rehabilitation program.
The purposes of inducing repair in soft tissue injuries, improving range of motion in cases of shoulder joint disorders, or reinforcing tissue that has already been healed in the area.
Muscles Worked During Cable Front Raise
The cable front raise primarily works the deltoid muscles group.
The deltoid muscle of the shoulder consists of three separate sections or heads.
- The anterior deltoid (In front)
- Lateral deltoid (at the side)
- Posterior deltoid (behind)
The Primary Muscle Worked during Front Cable Raise is: Anterior deltoid
Secondary Muscle Worked: Upper pectoralis, Trapezius, Serratus Anterior, Lateral Deltoid.
Benefits of Performing the Cable Front Raise
- Build Muscle: Performing the cable front raise over a period of time increase muscular hypertrophy, improved muscular endurance and an enhanced neuromuscular control connection.
- Aesthetic Benefits: When combined with proper rest, it improves the deltoid muscle groups size and shape.
- Improved Posture: Performing the cable front raise help to posture, both in terms of their ability to maintain said proper posture, and achieving the natural alignment of their spinal column’s curvature.
- Provide Constant Load: Throughout the whole range of motion, cable raise provides a constant load on your shoulder.
- Reduce Pain and Injury: For people who experience discomfort in their joints during the press, cable raises are a great alternative. With proper shoulder-blade stability, the cable changes the angle of the movement enough to limit the potential stress on the joints.
- Safe and Efficient: Cable machines are a safe and efficient tool to incorporate into your normal workout program. The smooth flat resistance results in less wear and tear on the joints, especially the wrists, elbows, and shoulders.
- Versatility: The cable machine shoulder workout offers almost unmatched versatility because you can change up the load, angle, grip positioning and body positioning easily.
How To Do Cable Front Raise?
The cable front raise is first performed by attaching a handle bar, rope and Handle to the carabiner of the pulley machine. Then choice of the appropriate weight.
Nearly lock out their elbows as they raise their arms upwards until the handle attachment and hands are parallel or higher than their shoulders.
Once the handle bar has reached at comfortable level. Then lower it slowly in a controlled manner back towards their hips.
This completes a single repetition of the cable front raise exercise.
Cable Front Raise and Its Variations
1. Cable front raise
The cable front raise is a variation of the front raise and an exercise used to build the muscles of the shoulders.
Utilizing the cable pulley machine is useful in that it provides constant tension on the target muscle group as you move the weight through the range of motion.
You can also perform the cable front raise using a rope attachment or a single stirrup, one arm at a time.
Execution Technique
- Attach a straight bar to a low cable pulley. Grab the bar using a shoulder-width or wider overhand grip.
- Stand close to the pulley with your body upright, your shoulders pulled back.
- Exhale as you pull the bar up the front of your body until the bar is at shoulder height.
- Hold for a count of two. Inhale as you lower the bar to the starting position. Repeat for the prescribed number of repetitions.
2. Single Arm Cable Front Raise
The Single Arm front raise is one of the most common shoulder exercises you’ll see being done because it is effective in building the front delts.
By performing the Single arm cable front raise exercise unilaterally, you’ll be able to focus on one side at a time. You’ll also be made aware of if you have any muscle imbalances that need attention.
Execution Technique
- Attach a single grip handle to a low pulley cable machine. Stand facing away from the machine and grip the handle with your right hand using an overhand grip (palm facing down).
- For balance, stagger your feet. The foot in front should be the one that is opposite to your working arm.
- Keeping your elbow very slightly flexed, exhale as you raise the stirrup (handle) forward and upward in a semicircular motion until your arm is above horizontal.
- Hold for a count of two. Inhale as you slowly reverse the motion and lower the stirrup to the starting position. Repeat the exercise with your opposite arm.
3. Rope Front Raises
The rope front raise, as the name suggests, is a simple machine variation performed with the cable machine, allowing you to keep the resistance on your shoulders throughout the entire movement. By emphasizing the front part of your shoulders, it increases strength and stability while promoting muscle growth.
Execution Technique
- Place the rope handle on the lowest notch. Stand over the rope and reach down with both hands and grab the rope.
- Bent slightly at the knees and pull the rope to your waist.
- Keep your arms straight and lift the rope up to shoulder height.
- Lower the rope back down to starting position. This completes one repetition.
Pro-Tips for Cable Front Raise
- Keep your shoulders back, chest out, and body upright.
- Try not to bounce at the top of the movement, allow the shoulders to flex and then lower slowly. This is an isolation exercise, so the focus should be on form and muscle contraction, not weight.
- Do not allow the handle to touch your body, and do not allow your body to move (or swing) throughout the movement.
- Keep your back straight and your head up. Keep your body still. Only your arm should move.
- Do not use your lower back to power through the motion. Use controlled movements to lift with your delts.
- Pause for a moment at the top position.
Alternate of Front Cable Raise
Several alternatives do exist that either make use of different equipment that can create the same intended effect, or that only activate one side of the body at a time.
1. Dumbbell Front Raise
The more common free weight alternative to the cable front raise, the dumbbell front raise, is simply a cable front raise that uses evenly weighted dumbbells to induce a similar training stimuli as the latter exercise.
This exercise can be done in the standing position or in the sitting position, with a pair of dumbbells. The seated version calls for strict form and prevents cheating. This exercise can be done in an alternating movement or both hands together.
Execution Technique
- Stand holding a pair of dumbbells across the front of your thighs. Your feet are shoulder-width apart. Slightly bent knees.
- Raise one dumbbell (say right hand) in front of you until it reaches just above shoulder level.
- Now lower the weight (of the right hand) while raising the left in front of you.
- Perform this exercise in this alternating manner.
2. Plate Front Raise
Plate front raise exercise is a variation of the traditional barbell front raise that increases forearm and hand strength, while targeting your frontal deltoids.
You can do the plate front raise seated or standing, but it’s best to keep the weight moderate for most lifters to ensure the safety of the shoulder joints.
If you lift heavy, the weight plate front raise will significantly challenge your core and especially your lower back. Therefore, increase weight gradually to give your lower back time to adapt.
Execution Technique
- Stand up straight, holding a weight plate in front of your thighs with both hands. Your hands should be at the three and nine o’clock positions.
- Maintaining a slight bend in your elbows, raise the plate up until your arms are parallel with the ground.
- Pause, and then slowly lower the weight back to the starting position.
- Repeat for the desired number of repetitions.
3. Barbell front raise
The barbell front raise is a shoulder exercise used to target the front deltoids. Use of the barbell can allow you to overload the muscles to a greater degree than one may be capable of doing with dumbbells.
Execution Technique
- Stand holding the bar at shoulder width with a pronated grip Your feet are shoulder-width apart, and your knees are slightly bent.
- Lift the barbell forward with straight arms, until the bar is at shoulder height.
- Once the arms are parallel with the floor, slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
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Video illustration: Best Dumbbell Shoulder Exercises at Home
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