ONE-ARM LOW-PULLEY FRONT RAISE NEUTRAL GRIP
Anterior deltoid isolation using a low cable with a neutral grip
Primary Muscles
Exercise Description
Stand sideways to a low pulley and grasp the handle with a neutral grip. Keep the working arm nearly straight and raise it in front of you to shoulder height. Control the weight on the way down, keep your torso still, engage your core, and repeat.
How To Perform
Stand sideways to a low pulley with feet hip-width apart and brace your core.
Grip the handle with the outside hand using a neutral grip (palm facing inward).
With a soft elbow bend, raise your arm forward to shoulder height without leaning or swinging.
Pause briefly at shoulder level, keeping shoulders down and ribs tucked.
Lower the handle back to the start under control and repeat for reps before switching sides.
Expert Tips
Prioritize control over load - Using too much weight encourages cheating and shoulder strain. Choose a weight you can raise smoothly to shoulder height.
Maintain posture - Stand tall with a neutral spine. Avoid leaning or rotating your torso as you lift.
Engage your core - A braced core prevents swaying and keeps the movement focused on the anterior deltoid.
Adjust pulley height as needed - Slight adjustments can improve the line of pull and comfort through your range of motion.
Add a brief pause at the top - A 1-second isometric hold increases time under tension without adding momentum.
Common Mistakes
Using excessive weight - Leads to swinging and poor shoulder mechanics. Scale down to keep form strict.
Rotating or leaning the torso - Compensations shift tension away from the front delts and increase injury risk.
Letting the weight drop - Control the eccentric phase to maximize muscle engagement and protect the shoulder.
Shrugging the shoulders - Keep shoulders down to prevent upper trap takeover.
Info – One-Arm Low-Pulley Front Raise Neutral Grip
The one-arm low-pulley front raise neutral grip targets the anterior deltoids while challenging core stability. Avoid excessive weight that forces momentum. Keep posture tall, engage your core, and raise to shoulder height with a smooth, controlled motion. Adjust the pulley height to suit your range of motion. Beginners should start light and progress gradually. Advanced lifters can incorporate a brief isometric hold at the top for added intensity.
Equipment Required
Pulley machine, weight stack