Cable Front Raise (Bilateral): Video Tutorial & Exercise Guide
| Workout | Cable Front Raise (Bilateral) |
| Primary Muscle Group | Shoulders |
| Secondary Muscle Group | Traps |
| Equipment Required | Cable |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Cable Front Raise (Bilateral): Video Tutorial & Exercise Guide
Secondary Muscles
How to do Cable Front Raise (Bilateral) – Step-by-Step Guide
- Step 1: Attach a straight bar to a low pulley on a cable machine. Stand facing away from the machine with your feet shoulder-width apart. Grab the bar with an overhand grip, keeping your arms extended in front of your thighs.
- Step 2: Engage your core, and keep your chest up. This will be your starting position.
- Step 3: Begin the movement by raising the bar in front of you to shoulder height. Keep your arms straight but avoid locking your elbows, focusing on using your front delts to lift the weight.
- Step 4: Pause at the top of the movement, ensuring that your torso remains still and your arms are parallel to the floor.
- Step 5: Slowly lower the bar back to the starting position, keeping tension on your shoulders throughout the movement. Repeat for the desired number of repetitions.
Cable Front Raise (Bilateral) Overview
The Cable Front Raise is a shoulder isolation exercise that primarily targets the anterior (front) deltoid muscles. The use of cables provides continuous tension on the muscles, promoting greater muscle activation compared to dumbbells or free weights. This exercise is ideal for building strength and definition in the shoulders and can be an effective component of any shoulder workout.
Performing the movement bilaterally (with both arms at the same time) ensures symmetry and balance while focusing on shoulder strength.
Benefits of Cable Front Raise (Bilateral)
The Cable Front Raise effectively targets the anterior deltoids, helping to build shoulder strength, size, and definition. Because of the cable's constant tension, the exercise keeps the front delts engaged throughout the entire range of motion, promoting better muscle activation. This exercise also helps improve shoulder stability, which can enhance performance in other pushing movements like bench presses or overhead presses.
In addition to building strength, this movement can help improve posture and shoulder aesthetics by developing the front part of the shoulders.
Cable Front Raise (Bilateral): Pro Tips & Advanced Techniques
Focus on raising the bar with your shoulders rather than using momentum or swinging the weight. Keep your arms straight but not locked, and maintain a slow, controlled pace throughout the movement. For added difficulty, you can hold the top of the movement for 1-2 seconds or increase the weight. Avoid shrugging your shoulders to maintain proper form and prevent stress on your neck and upper traps.
Progression Plan for Cable Front Raise (Bilateral)
| Level | Sets | Reps | Progression Tips |
|---|---|---|---|
| Beginner | 2-3 | 8-10 | Start with lighter weights and focus on maintaining proper form and control. |
| Intermediate | 3 | 10-12 | Gradually increase the weight while maintaining control, especially during the lowering phase. |
| Advanced | 4 | 12-15 | Increase the weight, incorporate slow negatives, or add a brief pause at the top to maximize tension on the shoulders. |
Frequently Asked Questions (FAQs) of Cable Front Raise (Bilateral)
What muscles do Cable Front Raises target?
Cable Front Raises primarily target the anterior (front) deltoids, while also engaging the upper chest and core for stability.
Can beginners perform Cable Front Raises?
Yes, beginners can perform this exercise using lighter weights to focus on mastering the form before progressing to heavier loads.
How can I make Cable Front Raises more challenging?
To increase the difficulty, you can add weight, slow down the eccentric (lowering) phase, or hold the top position for 1-2 seconds to maximize time under tension.
What common mistakes should I avoid during Cable Front Raises?
Avoid swinging your arms or using momentum to lift the weight. Focus on a slow, controlled movement and engage your core to prevent swaying.
How often should I include Cable Front Raises in my routine?
Incorporate this exercise 1-2 times per week as part of your shoulder workout for balanced deltoid development.
