Cable Lying Floor Front Raise

Muscles worked

Setup

1. Set a cable pulley to the lowest position and attach a straight bar or EZ-bar.
2. Lie flat on your back on the floor, facing away from the machine, with the cable running between your legs.
3. Grasp the bar with an overhand grip (palms down), shoulder-width apart.
4. Position your legs straight or with a slight bend in the knees, ensuring your lower back is pressed firmly into the floor.

How to do it

1. Exhale as you raise your arms in a slow, controlled arc until they are perpendicular to the floor or slightly past.
2. Keep a slight, fixed bend in your elbows to protect the joints and focus the load on the deltoids.
3. Inhale as you slowly lower the bar back toward your thighs, stopping just before the weight stack touches to maintain tension.
4. Maintain a controlled 2-1-2-0 tempo (2 seconds up, 1 second pause at the top, 2 seconds down).

Form checklist

• Keep your lower back glued to the floor throughout the entire set.
• Avoid shrugging your shoulders toward your ears as you lift.
• Ensure the movement occurs only at the shoulder joint; do not use your torso to swing the weight.
• Keep your wrists straight and neutral.

Pro tips

• Focus on 'pushing' the bar away from your body toward the opposite wall to maximize anterior delt recruitment.
• Squeeze your deltoids hard at the top of the movement where the tension is highest.

Make it harder

• Use a D-handle to perform the movement unilaterally (one arm at a time) to increase the stability challenge.
• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the cable lying floor front raise work?

The cable lying floor front raise primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the cable lying floor front raise?

The cable lying floor front raise uses cable.

Is the cable lying floor front raise good for beginners?

Yes. The cable lying floor front raise is a beginner-friendly movement and a strong foundation to build on.

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