One Arm Cable Front Raise
Single Arm Cable front raise is a variation of the front raise. It is an exercise used to build the muscles of the front deltoid.
When doing a front raise with a cable machine, it gives your muscles almost uninterrupted time under tension, and a massive pump — each of which can help optimize muscle growth.
You can also change body positioning, weight load and attachments used, which can alter your grip thus targeting your muscles differently.
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.
Muscles Worked During One Arm Cable Front Raise
Primary: Anterior deltoid.
Secondary: Upper pectoralis, trapezius. Lateral Deltoid, Serratus Anterior
How To Do
- 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.
Sets and Reps
It is usually performed for moderate to high reps, at least 8-12 reps per set, and do 3-4 sets as part of an upper-body or shoulder-focused workout.
- 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.
- The front raise is a good exercise to superset with a shoulder pressing exercise.
- Keep a controlled motion and avoid jerky movements
- Remember to exhale while you exert.