The cable one-arm front raise is a very effective front deltoid isolation exercise for building muscle and strength. Now, cables are a great tool when performing this exercise because they keep constant tension on the muscle and don’t require much stabilization which is beneficial when isolating a muscle.
So, anyone can do this exercise safely but proper form and warm-ups are essential for effectiveness and injury prevention since the shoulders are nothing to mess around with. If you want a great shoulder exercise that will pack on the muscle, then the one-arm front raise is recommended.
In This Exercise
- Target Muscle Group: Anterior Deltoid
- Type: Strength
- Mechanics: Isolation
- Equipment: Cable machine
- Difficulty: Beginner
- Begin by setting up a single grip attachment to the lowest point on a cable pulley.
- Then grab the handle with your left hand and face away from the machine.
- Take a step forward and keep your right leg in front while your left leg remains close to the machine.
- Now, slowly raise your left arm up in a semicircular until it reaches head level. Keep a slight bend in your elbow and contract your front shoulder. Exhale during this portion of the exercise.
- Then, slowly lower your arm back down and complete the desired number of reps for your left arm.
- Now, repeat with your right arm and keep your left foot forward this time.
- Alternate between both arms to complete a set.
Variations & Tips
- You can also raise your arms slightly to the sides and out to stimulate your front delts in a slightly different manner.
- Step out away from the machine so that you have a full range of motion.
- Always keep your elbows just slightly bent and don’t raise the cable too high. Mid head level is sufficient.
- Always start with the lightest weight possible to warm up your shoulder joints.