# Cable Front Raise

A cable shoulder isolation exercise targeting the anterior deltoids. Useful for lifters wanting constant tension through the full raising range.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-front-raises-straight-bar/video/male.mp4
- HTML: https://seto.fit/exercises/cable-front-raise/

## Muscles worked

- Front delts: 10/10
- Abs: 2/10

## How to do the Cable Front Raise

1. Stand facing away from the cable machine, gripping the bar with an overhand grip.
2. Step forward until the cable is tight, feeling it against your thighs.
3. Lift the bar straight ahead to shoulder height, keeping a slight elbow bend.
4. Slowly lower the bar back to your thighs, maintaining a controlled movement.

### Full technique — 6 steps

1. Attach a straight bar to the low pulley and stand facing away from the machine.
2. Reach behind you to grip the bar overhand with hands about shoulder width apart.
3. Step forward until the cable is taut, letting the bar rest against your upper thighs.
4. Stand tall with a slight elbow bend and shoulders set down, not shrugged.
5. Raise the bar straight in front of you until it reaches about shoulder height.
6. Lower the bar back to your thighs along the same path without leaning back.

## Common mistakes

- Leaning back to start reps
- Shrugging shoulders during the raise
- Lifting far above shoulder height
- Turning it into a cheat curl

## Form cues

- Slight elbow bend throughout
- Stop at shoulder height
- Keep ribs down
- Don't shrug up

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Front Raise](https://seto.fit/exercises/barbell-front-raise/), [Chest Supported Barbell Front Raise](https://seto.fit/exercises/chest-supported-barbell-front-raise/)
- **Weight plates**: [Plate Front Raise](https://seto.fit/exercises/plate-front-raise/)
- **Dumbbells**: [Incline Dumbbell Front Raise](https://seto.fit/exercises/incline-dumbbell-front-raise/), [Seated Alternating Dumbbell Front Raise](https://seto.fit/exercises/seated-alternating-dumbbell-front-raise/)
- **Resistance bands**: [Resistance Band Front Raise](https://seto.fit/exercises/resistance-band-front-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Front Raise](https://seto.fit/exercises/dumbbell-front-raise/) — Beginner
- **This exercise: Cable Front Raise — Beginner**

## Quick answers

### What muscles does the Cable Front Raise work?

Primary: Front delts 10/10. Also works: Abs 2/10.

### When should I do the Cable Front Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Cable Front Raise?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Cable Front Raise?

Barbell: Barbell Front Raise, Chest Supported Barbell Front Raise. Weight plates: Plate Front Raise. Dumbbells: Incline Dumbbell Front Raise, Seated Alternating Dumbbell Front Raise. Resistance bands: Resistance Band Front Raise.

### What is an easier version of the Cable Front Raise?

Dumbbell Front Raise (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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