Cable Front Raise with Rope Attachment

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach the rope handle.
2. Stand facing away from the machine with the cable running between your legs.
3. Grip the rope handles with a neutral grip (palms facing each other) and take a small step forward to create tension.
4. Stand tall with feet shoulder-width apart and a slight bend in your knees.

How to do it

1. Exhale as you lift your arms forward and upward in a controlled arc until they are parallel to the floor.
2. Maintain a slight, fixed bend in your elbows throughout the movement to protect the joints.
3. Inhale as you slowly lower the rope back to the starting position, resisting the weight on the way down.
4. Follow a controlled tempo, taking 2 seconds to lift and 2 seconds to lower.

Form checklist

• Keep your torso upright and avoid leaning back as you lift the weight.
• Keep your shoulders pulled down and back; do not allow them to shrug toward your ears.
• Engage your core to stabilize your spine and prevent swinging.
• Ensure the movement occurs only at the shoulder joint.

Pro tips

• Think about pushing the rope 'away' from your body as you lift to better isolate the anterior deltoid.
• At the top of the movement, slightly turn your thumbs upward to maximize the contraction in the front delt.

Make it harder

• Implement a 3-second eccentric (lowering) phase to increase time under tension.
• Hold the peak contraction at the top of the movement for 2 seconds on every rep.

Frequently asked

What muscles does the cable front raise with rope attachment work?

The cable front raise with rope attachment primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the cable front raise with rope attachment?

The cable front raise with rope attachment uses cable and rope.

Is the cable front raise with rope attachment good for beginners?

Yes. The cable front raise with rope attachment is a beginner-friendly movement and a strong foundation to build on.

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