Home › Exercises › Front Cable Raise

Front Cable Raise

The Front Cable Raise primarily targets your Shoulders. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Push

Primary muscles: Shoulders

How to perform Front Cable Raise

  1. Step 1. Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
  2. Step 2. Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position.
  3. Step 3. While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  4. Step 4. Now as you inhale lower the arm back down slowly to the starting position.
  5. Step 5. Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one.

Frequently asked questions

Which specific muscles does the front cable raise target?

The front cable raise primarily targets the anterior deltoid. It provides constant tension throughout the range of motion, which is a distinct advantage over using dumbbells.

What is a common form mistake to avoid during this exercise?

Avoid using excessive momentum or leaning back to swing the weight upward. Keep the torso stationary and focus on a controlled tempo to ensure the shoulders perform the work.

How should I position my hands for the best results?

A neutral or overhand grip is standard for this movement. Using a rope attachment or straight bar allows for slight variations in wrist position to find the most comfortable path for the shoulder joint.

Is there a beginner-friendly way to progress this movement?

Beginners should start with a light weight and a staggered stance for better stability. Focus on reaching a height just level with the eyes before increasing the resistance or volume.

What is the recommended set and rep range for front cable raises?

This isolation movement is best suited for moderate to high repetitions, typically 3 sets of 12 to 15 reps. It is usually programmed toward the end of a workout after primary pressing movements.

Sample sets & reps for Front Cable Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

Want a workout that includes Front Cable Raise and 870+ other exercises? Try the AI Planner — 2 weeks free