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Cable Front Raise animation

How to do the Cable Front Raise

ShouldersDeltsCableBeginner

The cable front raise keeps constant tension on your anterior deltoids through the full arc of movement, making it far more effective than the dumbbell version for building that rounded shoulder cap. Done with precision, this simple cable exercise will develop the front-delt strength and definition that gives your shoulders a powerful, three-dimensional look.

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Muscles worked

Primary
Deltoids
Secondary
TrapeziusTriceps

Step-by-step

  1. Stand facing away from the cable stack with the handle at the lowest setting, gripping it with one or both hands and feet shoulder-width apart.
  2. Brace your core and keep a slight bend in your elbow as you raise the cable handle straight out in front of you to shoulder height.
  3. Pause for a full second at the top with your arm parallel to the floor, resisting the pull of the cable.
  4. Lower the handle slowly and under control back to the starting position, taking at least two seconds on the descent.

Common mistakes

  • Swinging the torso to generate momentum — fix this by reducing the weight and initiating every rep with your shoulder, keeping your trunk completely still.
  • Locking out or straightening the elbow fully — keep a soft bend throughout to protect the joint and keep tension where it belongs on the delt.
  • Raising the handle too high above shoulder level — going past parallel shifts stress to your traps and upper back, so stop precisely at shoulder height every rep.

Pro tip — At the top of each rep, think about rotating your pinky finger slightly upward as if pouring a pitcher of water — this small internal cue maximally recruits the anterior deltoid fibers and sharpens the mind-muscle connection immediately.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Shoulders exercises

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