One Arm Cable Front Raise: Video Tutorial & Exercise Guide
| Workout | One Arm Cable Front Raise |
| Primary Muscle Group | Shoulders |
| Secondary Muscle Group | None |
| Equipment Required | Cable |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
One Arm Cable Front Raise: Video Tutorial & Exercise Guide
How to do the One Arm Cable Front Raise – Step-by-Step Guide
- Step 1: Attach a single handle to the low pulley of a cable machine. Stand facing away from the machine, holding the handle with one hand. Your arm should be fully extended down by your side, with the cable running behind you.
- Step 2: Stand with your feet shoulder-width apart, engage your core, and keep your back straight. This is your starting position.
- Step 3: Keeping your arm straight but not locked, raise the handle in front of you to shoulder height, leading the movement with your front deltoid. Keep your palm facing down and maintain control throughout the lift.
- Step 4: Pause briefly at the top of the movement, squeezing your shoulder muscles.
- Step 5: Slowly lower the handle back to the starting position, maintaining control as you lower the weight. Repeat for the desired number of reps before switching arms.
One Arm Cable Front Raise Overview
The One Arm Cable Front Raise is an isolation exercise that primarily targets the anterior deltoid (front shoulder muscle). Unlike dumbbells, the cable machine provides constant tension throughout the movement, allowing for a more controlled and focused contraction of the front delts.
This exercise is suitable for all fitness levels and is a great way to build shoulder strength and size, while also improving shoulder stability and control. The single-arm movement helps correct muscle imbalances and enhances focus on each shoulder individually.
Benefits of One Arm Cable Front Raises
One Arm Cable Front Raises are highly effective for isolating the front delts, helping to build strength and muscle size in the front shoulder area. The cable machine allows for constant tension, which enhances muscle activation and provides better control throughout the movement compared to free weights.
This exercise also helps improve shoulder stability and balance, especially when performed unilaterally. It’s a great way to address muscle imbalances and ensure both sides of the body are developing evenly.
One Arm Cable Front Raise: Pro Tips & Advanced Techniques
Avoid using momentum or swinging the weight to lift the handle. Focus on a slow, controlled movement to keep tension on the front deltoid throughout the lift. For added intensity, slow down the lowering (eccentric) phase or hold the contraction at the top for a second or two. You can also adjust the cable height to vary the angle of the lift and target different areas of the deltoid.
Progression Plan for One Arm Cable Front Raises
| Level | Sets | Reps | Weight Progression |
|---|---|---|---|
| Beginner | 2-3 | 10-12 | Start with a lighter weight to focus on form and control. Focus on leading the movement with your shoulder, not your arm. |
| Intermediate | 3-4 | 12-15 | Increase the weight slightly while maintaining good form and ensuring a controlled lowering phase. |
| Advanced | 4-5 | 15-20 | Use heavier weights, add a pause at the top, or slow down the eccentric phase to increase time under tension and muscle engagement. |
Frequently Asked Questions (FAQs) of One Arm Cable Front Raise
What muscles do One Arm Cable Front Raises target?
This exercise primarily targets the anterior deltoids (front shoulder muscles) but also engages the core and upper chest for stability.
Are One Arm Cable Front Raises suitable for beginners?
Yes, this exercise is beginner-friendly. Start with light weights and focus on mastering the form before gradually increasing the resistance.
How often should I perform One Arm Cable Front Raises?
Include this exercise in your shoulder or upper body workout routine 1-2 times per week, allowing adequate recovery between sessions.
What common mistakes should I avoid?
Avoid using momentum to lift the cable or letting your body sway. Keep your movements controlled and focus on engaging your shoulders, not your arms, to lift the weight.
How can I make One Arm Cable Front Raises more challenging?
You can increase the difficulty by using heavier weights, adding a pause at the top of the lift, or slowing down the lowering phase to increase time under tension.
