How heavy should I go?

Choose a load you can raise to shoulder height without leaning back, typically 10-15 controlled reps with a 1-2 second lower.

Single-arm helps control and position the shoulder; bilateral is efficient. Pick the one that lets you keep tension and avoid swinging.

Should I pause at the top?

A brief 0.5-1 second pause at shoulder height improves control and reduces momentum, especially on higher-rep sets.

Is this better than dumbbell front raises?

Cables keep steadier tension through the range, while dumbbells load more at the top. Use the option that feels smoother on your shoulders and matches your equipment.

Cable Front Raise

Overview

Target Muscle Group:: Shoulders.
Equipment:: Cable.
Difficulty:: Intermediate.

General Information

Cable Front Raise is an isolation exercise that primarily targets the front shoulders. It is an intermediate-level movement that emphasizes the anterior deltoids with smooth, consistent tension from the cable stack.

Use it for shoulder hypertrophy, warm-up activation, or as an accessory after compound pressing. Cables make loading and tempo control predictable, which helps you find and keep the front-delt line of pull.

Raising to shoulder height keeps stress on the delts without excessive trap involvement. A slow eccentric and brief pause at the top improve mind-muscle connection and reduce momentum.

Common variations include single-arm and bilateral setups, as well as using different attachments to adjust wrist comfort. Choose the cable variation when you want steady resistance across the full range compared with dumbbells.

Instructions

Set the cable to the lowest position and attach a straight bar (or EZ bar).
Stand tall with feet hip- to shoulder-width apart, holding the bar with a pronated grip (palms facing you).
Keep arms straight but softly bent at the elbows, with the bar resting in front of your thighs. Brace your core and keep your shoulders down.
Raise the bar in a forward arc until your hands reach about shoulder height, keeping your torso still and avoiding any backward lean.
Pause briefly at the top, focusing on the front delts. Do not shrug the shoulders.
Lower the bar slowly under control back to the starting position, maintaining tension throughout.
Repeat for the prescribed number of reps.

Common Mistakes

Using momentum

Leaning back or swinging the torso to move the weight instead of the delts.

Shrugging the shoulders

Elevating the traps reduces front-delt tension and stresses the neck.

Raising too high

Going above shoulder height usually shifts load away from the target and irritates shoulders.

Locked elbows

Keeping the elbow rigid can cause joint strain; use a soft bend.

Dropping the eccentric

Letting the cable pull you down loses time under tension and control.

Injuries

Cable Front Raise is a low risk exercise when performed with proper technique.

Keep shoulders depressed and ribs stacked to avoid neck irritation and lower-back extension. Choose loads that you can raise without swinging.

If front delts fatigue early, use single-arm sets for better control or reduce the range slightly below shoulder height. Stop if you feel sharp shoulder pain or pinching.

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Frequently Asked Questions

Q: How heavy should I go?: Choose a load you can raise to shoulder height without leaning back, typically 10-15 controlled reps with a 1-2 second lower.
Q: Single-arm or both?: Single-arm helps control and position the shoulder; bilateral is efficient. Pick the one that lets you keep tension and avoid swinging.
Q: Should I pause at the top?: A brief 0.5-1 second pause at shoulder height improves control and reduces momentum, especially on higher-rep sets.
Q: Is this better than dumbbell front raises?: Cables keep steadier tension through the range, while dumbbells load more at the top. Use the option that feels smoother on your shoulders and matches your equipment.

Overview

Target Muscle Group:: Shoulders.
Equipment:: Cable.
Difficulty:: Intermediate.