Cable Front Raise
The cable front raise lifts a single handle from a low pulley straight up in front of you to shoulder height. It works the front of the shoulder (anterior deltoid), with the upper chest assisting, and the cable keeps tension on the muscle at the bottom, where a dumbbell goes slack.
Also called: Low Cable Front Raise, Cable Anterior Raise, Low-Pulley Front Raise, Cable Shoulder Flexion Raise · Equipment: cable · Pattern: push
Step by step
- Attach a single handle to a low pulley. Stand facing away from the machine with the cable running between your feet, and hold the handle beside your thigh with a neutral or overhand grip.
- Stand tall with your feet hip-width apart, brace lightly and set a slight bend in your elbow. Step forward until the cable is taut.
- Raise your arm straight out in front of you until your hand reaches shoulder height.
- Pause briefly at shoulder height with your shoulder down away from your ear.
- Bring the arm back down slowly until the handle is beside your thigh, keeping the cable taut.
- Finish the reps, then switch arms.
- Raise to shoulder height
- Elbow soft and fixed
- Shoulder down, no shrug
- Stand tall, no leaning back
- Control the cable back down
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Anterior deltoid: anterior | Prime mover | C |
| Pectoralis major: clavicular (upper) | Secondary | C |
| Lateral deltoid: lateral | Secondary | D |
| Serratus anterior | Stabiliser | D |
| Trapezius: upper | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Swinging or leaning back
Fix: Stand tall with a light brace and use a weight you can raise without moving your torso.
Shrugging
Fix: Keep your shoulder down away from your ear as you raise.
Raising above shoulder height
Fix: Raise until your hand reaches shoulder height, then bring it back down.
Letting the cable yank the arm back
Fix: Bring the arm down slowly, keeping the cable taut the whole way.
Bending the elbow as you lift
Fix: Keep the same slight elbow bend from the bottom to the top.
What the research says
Muscle growth · first choiceRehab & prehabGeneral fitnessEndurance
- Cable or dumbbell — An 8-week trial in trained lifters found cable and dumbbell lateral raises produced similar deltoid growth, with the cable keeping tension where the dumbbell goes slack. The front raise has not been tested directly.
- Muscle activity — An EMG study in bodybuilders found the front raise produced the highest front-deltoid and upper-chest activity of the raise variations tested. EMG measures activity, not growth.
- Rep ranges and effort — Research finds muscle growth is similar across a wide range of loads when sets are taken close to failure, with a flattening return as sets get closer to failure.
- Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns. Pressing exercises also train the front deltoid.
Swap it mid-workout
- Barbell Front Raise
- Dumbbell Front Raise
- Plate Front Raise
- Arnold Press
- Axle Press
- Barbell Bradford Press
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the cable front raise in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.