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Cable Front Raise

Front delts ChestTraps Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Stand in front of the cable machine and attach a rope or straight bar down low.
  2. Stand tall with your feet hip-width apart.
  3. Grip the handle firmly with both hands in front of your hips.

Movement

  1. Brace your abs and look straight ahead.
  2. Maintain a slight bend in your elbows and raise the handles.
  3. Smoothly raise the handles until they reach eye level.

Breathing

Inhale as you lower the handle, and exhale as you raise it.

Trainer tips

  • Keep your arms straight and raise them forward
  • Pause briefly at shoulder height
  • Lower slowly while maintaining tension

Cautions

  • It can strain your joints, so do not raise the handle above eye level.
  • To prevent a shoulder joint injury, do not arch your lower back and keep it stationary.
  • Arching the body back to lift up
  • Swinging the handles with momentum

Exercise info

Primary musclesFront delts
Secondary musclesChest · Traps
EquipmentCable machine
Movement patternIsolation
Rep range10–15 reps
9 similar exercises

Representative exercise: Cable Front Raise

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Cable Standing Y Raises (with Rope Attachment)HarderCable Front Raise (Rope Attachment)HarderBarbell Front RaiseSimilar exerciseBand Front RaiseSimilar exerciseWeighted Front RaiseSimilar exerciseDiagonal Front Scoop RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.