Cable One Arm Front Raise

Muscles worked

Setup

1. Set the cable pulley to the lowest setting and attach a D-handle.
2. Stand with your back to the machine, feet shoulder-width apart, and grab the handle with one hand using an overhand grip.
3. Step forward slightly to create tension on the cable, keeping your arm straight down by your side.
4. Engage your core and maintain a slight bend in your knees for a stable base.

How to do it

1. Exhale as you raise your arm directly in front of you until it is parallel to the floor, keeping a slight bend in the elbow.
2. Pause for a second at the top of the movement to maximize peak contraction in the front delt.
3. Inhale as you slowly lower the handle back to the starting position using a controlled 3-second tempo.
4. Complete all repetitions on one side before switching to the other arm.

Form checklist

• Keep your torso upright and avoid leaning back or swinging to gain momentum.
• Maintain a 'soft' elbow to protect the joint without turning the movement into a press.
• Keep your shoulder blades depressed; do not shrug the weight up toward your ear.
• Ensure your wrist remains neutral and firm throughout the entire range of motion.

Pro tips

• Lean slightly forward from the hips to increase the range of motion and tension at the bottom of the rep.
• Focus on pushing the handle 'away' from your body as you lift to better isolate the anterior deltoid and minimize trap involvement.

Make it harder

• Implement a 3-second isometric hold at the top of each repetition when the arm is parallel to the floor.
• Perform a 'slow eccentric' by taking 5 seconds to lower the weight back to the starting position.

Frequently asked

What muscles does the cable one arm front raise work?

The cable one arm front raise primarily targets the deltoids, and also works the trapezius as secondary muscles.

What equipment do you need for the cable one arm front raise?

The cable one arm front raise uses cable.

Is the cable one arm front raise good for beginners?

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

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