Cable One-Arm Front Raise (Shoulders)

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

Exercise Instructions

1. Begin by setting up a single grip attachment to the lowest point on a cable pulley.
2. Then grab the handle with your left hand and face away from the machine.
3. Take a step forward and keep your right leg in front while your left leg remains close to the machine.
4. 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.
5. Then, slowly lower your arm back down and complete the desired number of reps for your left arm.
6. Now, repeat with your right arm and keep your left foot forward this time.
7. 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.

Watch: How to do the cable one-arm front raise