If you want to train your anterior shoulder(anterior deltoid) properly, cable front raise is a perfect exercise using a cable or machine. In this exercise, other heads of deltoid muscles are also activated along with the anterior head of the deltoid.
The front raise is a significant exercise to improve the size and strength of your shoulder muscle. You can do this exercise as a finisher if you want to include it in your shoulder workout routine.
Actually, front raise exercises are isolation exercises for your deltoid anterior head. If you want to put maximum weight on your anterior deltoid, suggest you use light to moderate weight during this exercise.
Anatomy behind cable front raise
In the cable front raise, you don’t only hit the anterior deltoid, you also put weight on the lateral head and posterior head. Let’s know about these muscle attachments and actions in your daily life.
- Anterior deltoid (front shoulder)
- Lateral deltoid (side shoulder)
- Posterior deltoid (back side of the shoulder)
The deltoid muscle is originated from the lateral 1/3 of the clavicle, the acromion process, and the spine of the scapula. It is inserted into the deltoid tuberosity of the humerus.
Action of the deltoid muscle
- Anterior deltoid – Flexion and medial rotation.
- Lateral deltoid – Abduction of the arm.
- Posterior deltoid – Extension and lateral rotation.
All of these deltoid muscles are innervated by the axillary nerve.
The anterior head of the deltoid is the primary targeted muscle when you do front rope raise. Many other muscles work along with the deltoid muscle, these are the upper pectoralis, trapezius, and serratus anterior.
How to do cable front raise perfectly
Cable front raise is a similar type of exercise to dumbbell front raise, but in this type of exercise, you use a pully machine, a rope, and a handlebar. To get the maximum type of hypertrophy you have to do this exercise slowly and squeeze at the end range.
To train an anterior deltoid muscle in all directions, do some variation of this exercise. All of the exercises target your anterior shoulder more than other supportive muscles.
Variation of cable front raise
We are discussing some exercises here that all target your anterior deltoid. During performance pull the bar slowly till the handlebar has reached at end range. then bring it down in a controlled manner, towards your hip.
1. Cable front raise
This is a beneficial variation of the front raise and this is a key exercise to increase strength and get a bigger shoulder. When you perform this exercise you put constant tension on your anterior deltoid muscle.
When you perform this exercise lift the weight slowly, at the end range squeeze, and feel the contraction. In the end range holds for 2 seconds and slowly bring it down towards your hip. When you perform this exercise slowly you put maximum weight on your anterior deltoid and get maximum hypertrophy which is help to grow your muscle fast.
How to do cable front raise
- Use a cable pulley machine, and set the cable at the lowermost point of the machine.
- Attach a straight bar to a low cable pulley.
- Keep widening your shoulder, use an overhead grip, and hold the bar tightly.
- Your body will be straight, upright, and stand close to the pulley machine.
- Keep your shoulder pulled back and stable the shoulder.
- Pull the bar up in front of your body with exhale until the bar reaches shoulder height.
- At the end range squeeze it, hold it for 2 seconds and feel the contraction.
- Bring the bar down to the starting position by inhaling.
- Repeat it slowly for the desired number of repetitions.
Keep in mind during cable front raise
- Stand close to the cable pulley machine, don’t stand so far from the pulley.
- Keep your body straight and upright.
- Contract and pulled back your shoulder to prevent further injury.
- Perform this exercise slowly and with concentration.
- At the end range, you have to hold for at least 2 seconds at end range.
Although this exercise is a significant exercise to perfectly train your anterior deltoid muscle. To get enough hypertrophy you can do three to four sets of 13-14 repetitions.
Read More:
2. Rope front raise
Rope front raise is a similar type of exercise to cable front raise, in this exercise you use a dual-handed rope instead using a bar. In this exercise, you can use a neutral grip and train your anterior deltoid to increase strength and promote muscle growth.
How to do rope front raise
- Use a dual-handed rope and a cable pulley machine.
- Attach the rope handle to the lowest point of the pulley machine.
- Stand over the rope with wide shoulders and an engaged core.
- Grab the rope with both hands, slightly bent at the knee, and pull up the rope to your waist level.
- Keep your arm, and forearm straight and lift the rope to shoulder level.
- At the end range squeeze, hold for 2 seconds, and feel the contraction.
- Slowly bring your weight down to starting position.
- Repeat it slowly for the desired repetition and get maximum hypertrophy.
Keep in mind during rope front raise
- Keep your core and back engaged during this exercise.
- The shoulder will be width apart and stable.
- Stand close to your Pulley machine.
- At the end range squeeze and hold for 2 seconds to feel the contraction.
- Perform this exercise slowly to get maximum hypertrophy.
Rope front raise is a most beneficial exercise to train the anterior deltoid in a neutral grip position. Do three to four sets of 15 repetitions to get desired hypertrophy and promote muscle growth.
3. Single arm cable front raise
Single arm cable front raise is an isolation exercise to train the anterior deltoid, one hand at a time. In this exercise, you can put maximum weight unilaterally, and train it intensely.
In this exercise your body will be straight and upright, keep engaged your core, and perform this exercise slowly.
How to do single-arm cable front raise
- Attach a single-hand rope handle to a lower point of the pulley machine.
- Keep engaging your core and lower back throughout this exercise.
- Stand facing away from the machine and grip the rope handle with your one hand with an overhand grip.
- Keep your elbow slightly flexed and raise the handle forward and upward until it reaches your shoulder level.
- At the end range squeeze, hold for 2 seconds, and feel the contraction.
- Bring it down slowly towards your hip and repeat it for desired hypertrophy.
Keep in mind during single-arm cable front raise
- Keep your core and back engaged throughout this exercise.
- Keep your elbow slightly flexed during the raise.
- Don’t use heavy weights during the performance.
- Do this exercise slowly to get maximum hypertrophy.
Hit your anterior head of the deltoid unilaterally is the most significant exercise. To get desired hypertrophy do three to four sets of 15 repetitions slowly.
Read More:
Cable front raises alternative
Programing front raise exercise into your routine:
The deltoid muscle is a 3D muscle so to get the perfectly round shape of your shoulder you have to train all heads of the deltoid symmetrically. Front raise exercises work upon the anterior portion of the shoulder or on the anterior deltoid muscle.
We discussed many exercises which intensely train your anterior deltoid, reading with concentration, how much set, how many repetitions you have to do and how much rest have to take between two sets.
| Exercises | Sets and Reps | Rest Time |
|---|---|---|
| Dumbbell Arnold press | 3-4 sets of 12 reps | 30 secs |
| Barbell upright rows | 2-3 sets of 15 reps | 45 secs |
| Plate front raise | 2-3 sets of 15 reps | 30 secs |
| Dumbbell front raise | 3-4 sets of 12 reps | 40 secs |
Bottom line
All of exercises and knowledge discussed above, are based on deep research and year of experience.Front raise exercises are a great option to train your anterior deltoid muscle intensely.
All three exercises above are very beneficial for building a bigger and strong shoulder. Read the above instruction completely and do this exercise slowly to get enough hypertrophy. At the end range, you have to squeeze hold for 2 seconds and repeat it.
That’s it! Next time when someone wonders, “How to Do Cable Front Raise?” Take charge and start explaining. Have question? Don’t hesitate to let me know in the comment section below. I will try my best to answer all of them. Thanks for visiting.
Frequently asked question
Is cable front raise good?
Cable front raise is a good exercise to train your front deltoid intensely. Perform this front raise slowly and with concentration.
What does cable front raise work?
Cable front raise is an isolation movement to train your anterior deltoid. when your pull the weight up your deltoid will be contracted and its make hypertrophy of muscle, which promotes muscle growth.
How do you do a front raise with cable?
Stand with core and shoulder engaged, stand closer to the pulley machine, hold the weight by both hands and pull the weight up. At the end range squeeze, hold for 2 seconds fell the contraction. And slowly bring the weight down and repeat.
Are cable front raises better than dumbbells?
Dumbbells and cable both are good for training your deltoid anterior fiber. In a dumbbell, you can put weight on your muscle more concentrated. In cable, you perform dynamic movement so surrounding other muscles also get hit.
Do front raises work abs?
No front raises don’t work on abs. It is the best exercise to strengthen your anterior deltoid muscle and make your shoulder bigger.
Are front raises or lateral raises better?
Front raise and lateral raise both are two different exercises, which hit two different muscles. Where the front raise is targeted your anterior deltoid muscle and the lateral raise is target the medial head of the deltoid muscle.
References
- https://www.healthline.com/health/exercise-fitness/front-dumbbell-raise
- https://www.coachmag.co.uk/fitness/shoulder-exercises
- https://www.menshealth.com/uk/workouts/g754592/7-best-exercises-for-bigger-shoulders-fast/
- https://www.mensjournal.com/health-fitness/best-shoulder-exercises-of-all-time/
- https://www.mayoclinic.org/diseases-conditions/frozen-shoulder/multimedia/shoulder-exercises/img-20008121
