Low Cable Front Raise: how to do it right
In short: Low cable front raise, a front delt isolation loaded at mid-range.
How to do it, step by step
- 1Standing, pulley in the low position behind you or between your legs, handle in one hand, torso upright and braced.
- 2Arm almost straight, slight elbow bend fixed throughout the movement.
- 3Raise the handle forward up to about eye level, in the sagittal plane.
- 4Lower slowly under control, without losing the cable tension.
- 5Continuous rhythm, 2 seconds up, 2 to 3 seconds down, no jerks.
The mistake to avoid
Don't swing your torso to lift the arm, keep it still.
Other common mistakes
- Swinging your torso to throw the weight: keep your trunk still and lighten up if you're cheating.
- Going too high above your eyes, the trap takes over, limit yourself to horizontal or a hair above.
- Bending the elbow hard, that shortens the lever and steals the work from the delt, lock in a slight, fixed angle.
- Dropping the way down, you lose half the benefit, actively slow the eccentric phase.
Muscles worked
- Main:
- Front delts
The front delt (clavicular fibers) is the prime mover, it lifts the arm forward. The middle fibers and the pec major (upper part) assist slightly. The upper trap and the serratus anterior stabilize the scapula.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Arnold Press ›
- Seated Dumbbell Shoulder Press ›
- Standing Dumbbell Shoulder Press ›
- Shoulder Press Machine ›
- Standing Barbell Overhead Press ›
Frequently asked questions
How do I do this exercise?
Standing, pulley in the low position behind you or between your legs, handle in one hand, torso upright and braced. Arm almost straight with a slight fixed elbow bend, raise the handle forward to eye level in the sagittal plane. Lower slowly without losing the cable tension, in a continuous flow.
How high should I go?
Raise the handle to eye level, or a hair higher, but not above or the trap takes over. At the bottom don't rest your arm against your body: the tension is low at the bottom and peaks when your arm is horizontal out in front, that's where your front delt works the hardest. Keep a continuous flow through the whole range you control.
I don't feel anything, is that normal?
You should feel the front delt, the front of the shoulder. If you feel nothing, you're probably going too fast or swinging your torso: go lighter, slow down and stay 1 second longer around horizontal where the cable tension is maximal. Go light, this muscle responds better to tempo than to heavy weight.
How fast should I do the movement?
Rise in 2 seconds, lower in 2 to 3 seconds, actively slowing it, with no jerks. Deliberately slow down around horizontal, it's your load peak: stay there 1 second longer. This muscle responds to tempo, not speed.
How should I breathe?
Breathe in at the bottom, breathe out during the rise as the tension increases. Keep your trunk braced and your abs tight at all times so you don't arch and avoid any swing.