SINGLE-ARM CABLE FRONT RAISE
Anterior deltoid isolation with constant cable tension
Primary Muscles
Exercise Description
Stand with feet shoulder-width apart, holding a single cable handle in one hand. Keep the arm mostly straight with a slight elbow bend and raise it forward to shoulder height with control. Slowly lower while maintaining tension and repeat.
How To Perform
Set the cable to a low pulley and attach a single handle. Stand tall with feet shoulder-width apart and brace your core.
Grip the handle with one hand, palm facing down. Let the arm hang in front of your thigh with a slight bend in the elbow.
Without swinging, raise the arm forward in a controlled arc until the hand reaches shoulder height.
Pause briefly at the top while keeping shoulders down and ribs tucked.
Lower the handle back to the starting position slowly under control and repeat for the prescribed reps, then switch sides.
Expert Tips
Avoid using momentum - Choose a weight you can lift smoothly. Keep your torso still and focus on the anterior deltoid doing the work.
Maintain a soft elbow bend - A slight bend protects the elbow joint and keeps constant tension on the front deltoid.
Adjust pulley height to vary stimulus - A slightly higher or lower pulley can change the resistance curve—use what lets you feel the front delts most.
Use slow negatives for intensity - Control the lowering phase for 2–3 seconds to increase time under tension without increasing load.
Common Mistakes
Using too much weight - Excessive load encourages torso swing and reduces deltoid activation.
Shrugging the shoulders - Letting the traps dominate at the top takes tension off the front delts. Keep shoulders down.
Locking the elbow completely - A rigid, locked elbow can stress the joint. Maintain a slight bend throughout.
Info – Single-Arm Cable Front Raise
The Single-Arm Cable Front Raise is excellent for targeting the anterior deltoid. Common mistakes include using momentum or excessively heavy weights, which can reduce effectiveness and increase injury risk. Focus on controlled movements and maintain a slight bend in the elbow to protect the joint. Adjusting the pulley height can change the angle of resistance. Beginners should start lighter to learn proper mechanics, while advanced lifters can add intensity with slower negatives.
Equipment Required
Cable machine