Cable machines have been around since the 1970s. Since that time, cable front raises have been a go-to exercise for bodybuilders and strength trainers alike as part of an upper-body or shoulder-focused workout.
It is a pulling movement that primarily targets the shoulders, and to a lesser degree the muscles in the back. Opinion is mixed about the value of performing this exercise with some athletes recommending alternate exercises, whereas others rate it as a highly effective and important part of their balanced training regimen.
But before we wade into this debate, let’s learn a bit more about how to actually perform a proper cable front raise.
Exercise Breakdown
First things first: you’re going to need a low pulley cable machine. Check out the PLM03 Power Rack as an example of the perfect setup for cable pulls. A single pulley stack is going to be enough in this case.
You can select a variety of handle attachments but the most common one is a short bar allowing you to maintain an overhand grip. Other handle options include a rope attachment. You can also perform cable front raises with one arm at a time. Just ensure you have the necessary single arm handle attachment.
Before starting your first set, you want to make sure you’ve warmed up. If it’s your first time, set the weight low when attempting your initial repetitions. Don’t worry if you find you can’t lift much to start with. This is a highly specific exercise targeting smaller and oftentimes less-developed muscle groups.
Start Position
- Stand upright with your back to the cable machine and if possible have the bar attachment on the ground in front of your toes. If that’s not possible, don’t worry. In any case you will bend over and pull it forward and up so that you can stand erect with the cable between your legs and the bar resting on the front of your thighs.
- In my own personal experience, you should adopt a very slight bend in the knee also, which I have found helps me tighten my abdomen and more easily engage my core. Engaging your core is a key part of developing a foundation of strength and stability throughout your entire body. (Kibler, Press, Sciascia, 2006)
- For most people, you will want to maintain a pronated (overhand) grip. Your hands should be about shoulder width apart. If you’re training at a commercial gym, make sure the area in front of you is clear so you don’t accidentally come into contact with someone passing by.
Execution
- As the name of the exercise indicates, you are aiming to raise the bar in front of you in the direction of an arc to a point approximately horizontal to your chin. This is an approximate target and some athletes will be satisfied with a point higher or lower.
- Focus on your breathing and tighten your core. Retract your shoulders and pull them down. Ensure there is a very slight bend in your arms at the elbow. Exhale as you raise the bar upwards and stop when you’re more or less parallel with the floor.
End Position
- Inhale as you return the bar towards your thighs, maintaining a straight back and avoiding using the legs at all.
You should feel this in your shoulders, more specifically the anterior and medial deltoids. Avoid swinging during the movement or trying to use momentum to complete a rep. A great benefit of cable training is keeping your muscles under tension for the duration of the repetition which can enhance the benefits of the resistance exercise, especially for those seeking greater increases in muscular hypertrophy. (García-López, Herrero, González-Calvo, Rhea, Marín, 2010)
Grip can be an issue so you’ll likely want to lower the weight and aim for something in the range of 10-15 reps.
Common Mistakes
- Using Momentum
As I’ve just mentioned, the biggest mistake with cable front raises is trying to use momentum to complete a repetition. Although it’s more difficult to rock or swing the weight when using a cable machine, you still want to keep this in mind at all times. Cable front raises are not intended to increase your deltoid muscle strength in a big way, rather it is intended as more of a supplemental strength exercise which also boosts the size and shape of the shoulders. Reduce the weight and increase the number of reps.
- Engaging the Trapezius
Make sure you don’t shrug your shoulders when you come to the top part of the arc range of motion. Focus on keeping your shoulders pulled back, tight and down. The target is your deltoids, not your traps. Think of your shoulders as a hinge and your arms as a lever. The lever should be moving, not the hinge.
- Target Height
Avoid lifting the weight too high. Opinion is split on this though. In general you should be aiming for parallel as the highest point for the bar. However, if you’ve ever seen older videos of Arnold, you’ll notice he raises the weight as high as possible. Granted, the range of motion with a dumbbell will be greater than with the cable front raise. See what works best for you.
Muscle Engagement
Primary target: Anterior and Medial Deltoids
Secondary target: Pectoralis Major, Triceps, Coracobrachialis, Middle Trapezius, Lower Trapezius, Anterior Serratus
When completed correctly, cable front raises target the anterior and medial (or lateral) deltoids. Secondary muscles involved include the upper chest, triceps and upper and lower trapezius.
When a tight core and proper form are maintained for the duration of a repetition, you can expect further muscle activation in the glutes and abdomen, not to mention in the forearms as this movement can be very tough on your grip.
Cable front raises are primarily a bodybuilding exercise. You won’t see these in many other strength training programs unless a coach has identified a particular weakness in a specific individual athlete. With this exercise you’re aiming to build size in the shoulders via hypertrophy.
Summary
The bodybuilding greats including Arnold, Cutler and Yeats have all utilized cable front raises as a powerful way of increasing the size of their shoulders as a primary effect, and shoulder strength and stability as secondary goals.
If you have particularly weak front deltoids, you will want to perform cable front raises at least once per week as a way of building a solid shoulder foundation. For some, cable front raises generate a great burn and pump, and they’re really just a fun part of a workout. And for others, this movement is a useful supplemental exercise which helps them increase performance in other ways, for example boosting strength in the overhead press.
References
Kibler, W.B., Press, J., Sciascia, A. (2006). The Role of Core Stability in Athletic Function. Sports Med 36, 189–198. https://doi.org/10.2165/00007256-200636030-00001
García-López, D., Herrero, A., González-Calvo, G., Rhea, M., Marín, P. (2010) Influence of “In Series”
Elastic Resistance on Muscular Performance During a Biceps-curl Set on the Cable Machine. Journal of Strength and Conditioning Research 24(9): 2449-2455. https://journals.lww.com/nsca-jscr/fulltext/2010/09000/Influence_of__In_Series__Elastic_Resistance_on.25.aspx
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