How to do it
- Stand facing away from a low pulley with the handle in one hand at your thigh.
- Raise the arm straight forward to shoulder height with a locked elbow.
- Lower slowly back to the start.
Cues that matter
- Most people already get plenty of front delt from pressing — keep volume modest.
- Keep the ribs down; no leaning back.
Common mistakes
- Swinging the weight up with the hips.
- Raising far above shoulder height.
Muscles worked
Primary
- Shoulders
- Front delt
Also works
- Upper chest
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Cable Front Raise in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the shoulders with different equipment — for a day the cable is taken, or a gym that does not have one.
- Pike Push-UpBodyweight · Intermediate · Compound
- Seated Dumbbell Shoulder PressDumbbell · Beginner · Compound
- Standing Overhead PressBarbell · Intermediate · Compound
- Machine Shoulder PressMachine · Beginner · Compound
- Band Overhead PressResistance band · Beginner · Compound
- Kettlebell Overhead PressKettlebell · Intermediate · Compound