Cable Single-Arm Front Raise

Cable Single-Arm Front Raise

Overview

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

General Information

Cable Single-Arm Front Raise is an isolation exercise that primarily targets the front shoulders. It is an intermediate-level movement that emphasizes the anterior deltoid with a smooth, continuous line of tension from the cable.

Using a single arm allows you to match sides, adjust body angle, and manage shoulder mechanics more precisely. The cable’s resistance curve helps keep tension through the top where dumbbells can go slack.

Stand slightly back from the stack with ribs down and a soft elbow to keep the focus on the deltoid. Choose a load that lets you raise to about shoulder height without swinging.

Use it as hypertrophy work or as an accessory after pressing. If the front of the shoulder feels pinchy, reduce range, rotate the torso a few degrees, or try a lower pulley position.

Instructions

  1. Attach a single handle to a low pulley, stand tall with ribs down, and grasp the handle with a soft elbow.
  2. Set a slight outward foot stance and brace so the torso stays still while the arm moves in front of you.
  3. Raise the arm forward to about shoulder height without shrugging; keep the wrist neutral and elbow quietly unlocked.
  4. Pause briefly at the top with control and tension on the anterior deltoid; do not lean back to finish the rep.
  5. Lower slowly along the same path until the arm is just in front of the thigh; keep tension without resting on the stack.
  6. Complete all reps on one side, then switch and match rep quality and tempo on the other side.

Common Mistakes

Swinging the torso

Leaning back or using momentum instead of isolating the anterior deltoid.

Shrugging the shoulder

Elevating the shoulder to lift the cable, shifting tension away from the front delt.

Locked elbow

Over-straightening the elbow and turning the raise into a levered shoulder joint stressor.

Too high at the top

Raising well above shoulder height and jamming the front of the shoulder.

Starting too close

Standing so close that the stack rests between reps, removing tension from the target muscle.

Injuries

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

If you feel pinching at the front of the shoulder, reduce range, angle the torso slightly, or lighten the load. Keep a soft elbow and avoid shrugging to keep stress off the joint.

Stop the set if you need to lean back or swing to lift the weight. Progress slowly by adding small weight jumps or more controlled time under tension.

Alternative Exercises

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Frequently Asked Questions

Q: Where should I stand?

Stand a small step in front of the pulley so the cable pulls slightly forward at the bottom and keeps tension throughout the range.

Q: What rep range works best?

Use 10-15 controlled reps for 2-4 sets. Choose a load that allows a brief pause at shoulder height without swinging.

Q: Which pulley height is ideal?

A low pulley emphasizes the front raise pattern and maintains tension through the top. Adjust slightly to find the smoothest path for your shoulder.

Q: Can I use a rope or straight handle?

Yes. A single D-handle is standard, but rope or straight handles can be comfortable alternatives if they let you keep the wrist neutral and path controlled.

Overview

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

Alternative Exercises