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Cable One Arm Front Raise

Front delts ChestTraps Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Attach a D-handle to the bottom of the cable machine.
  2. Stand facing away from the machine and grab the handle with one hand.
  3. Stand tall with your feet hip-width apart.
  4. Look straight ahead.

Movement

  1. Maintain a slight bend in your elbows.
  2. Raise the handle forward using your front delts.
  3. Raise until your fingertips reach eye level.
  4. Slowly return to the starting position while feeling the resistance.

Breathing

Exhale as you raise the handle, and inhale as you lower it.

Cautions

  • If you use momentum, it strains your shoulder joint, so keep your body stationary.
  • If you use too heavy a weight, your wrist can bend and get injured.

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesFront delts
Secondary musclesChest · Traps
EquipmentCable machine
Movement patternIsolation
Rep range10–15 reps (one side at a time)
7 similar exercises

Representative exercise: Cable One Arm 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.