Cable Rope Front Raise: how to do it right
In short: A front delt isolation that loads the front shoulder in the shortened position, with peak tension when your arms are raised to horizontal.
How to do it, step by step
- 1Pulley in the low position, rope in a neutral grip, step back to put the cable under tension from the start.
- 2Torso upright, braced, shoulders locked slightly down and back, elbows almost straight.
- 3Raise your hands forward until your arms reach horizontal, no higher.
- 4Squeeze the front delt hard for 1 second in the top position, as if pushing the rope forward.
- 5Control the return over 2 to 3 seconds without letting the weight pull your shoulders forward.
The mistake to avoid
Don't arch your lower back when your arms go overhead.
Other common mistakes
- Going above horizontal: you shift the effort to the traps, stop with your arms parallel to the floor.
- Using torso momentum to throw the weight: slow down and keep your trunk fixed to isolate the delt.
- Letting go flat at the top: that's where the tension is maximal, hold the contraction before lowering slowly.
Muscles worked
- Main:
- Front delts
The front delt (clavicular fibers) is the prime mover, it handles shoulder flexion. The side delt and the upper pec major help as stabilizers. The serratus anterior and the trap fix the shoulder blade for a stable base.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I perform this movement well?
Pulley in the low position, rope in a neutral grip, step back to put the cable under tension before you even start. Torso upright and braced, shoulders locked down and back, elbows almost straight, raise your hands forward to horizontal and no higher. Squeeze the front delt hard for a second as if pushing the rope forward, then control the return over 2 to 3 seconds.
How high do I go?
Stop when your arms are parallel to the floor, no higher. Past horizontal, you shift the effort to the traps and leave the zone where the front delt is loaded. At the bottom, don't lower all the way to full relaxation, the step back is precisely there to keep tension at the starting point.
Where should I feel it?
You should feel the front of the shoulder, the front delt, with a peak burn at the end of the rise when you squeeze for a second. The upper pec and the side delt help, that's normal. If it's your traps heating up, you're going too high or shrugging during the rise.
What tempo should I keep?
Controlled rise, one second of tight contraction at horizontal, return slowed over 2 to 3 seconds. Never let the weight pull your shoulders forward on the return, that's what breaks posture at the end of a set. The top pause isn't optional on this exercise, it's where the tension peaks.
How do I set up the pulley?
Pulley in the low position, rope in a neutral grip. Step back so the cable is already taut with your arms along your body, otherwise you lose the start of the movement to slack. If the rope bothers you at the top, just spread your hands along the strands, the neutral grip is still more comfortable for the shoulder than a straight bar.