How to do the Cable Front Raise
- Stand facing away from the cable machine, gripping the bar with an overhand grip.
- Step forward until the cable is tight, feeling it against your thighs.
- Lift the bar straight ahead to shoulder height, keeping a slight elbow bend.
- Slowly lower the bar back to your thighs, maintaining a controlled movement.
Full technique — 6 steps
- Attach a straight bar to the low pulley and stand facing away from the machine.
- Reach behind you to grip the bar overhand with hands about shoulder width apart.
- Step forward until the cable is taut, letting the bar rest against your upper thighs.
- Stand tall with a slight elbow bend and shoulders set down, not shrugged.
- Raise the bar straight in front of you until it reaches about shoulder height.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
- Barbell Front Raise Same level
- Chest Supported Barbell Front Raise Easier
Weight plates
- Plate Front Raise Easier
Dumbbells
Resistance bands
- Resistance Band Front Raise Easier
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
- This exercise Cable Front Raise
Too hard for now? Start with the Dumbbell Front Raise.
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).
