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Home » Exercise Guides

Cable One-Arm Front Raise: Target Your Shoulders & Core!

How to do the one-arm front raise

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:09 AM EDT

Ask Question?

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.

Cable One-Arm Front Raise Details
Basic Information
Body Part
Shoulders
Primary Muscles
Anterior Deltoid, Core Muscles, Serratus Anterior, Supraspinatus, Trapezius
Secondary Muscles
Biceps brachii, Deltoid (Anterior), Pectoralis major
Equipment
Cable Machine, Single Handle Attachment
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Unknown
Force Type
Concentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-10
Hypertrophy8-12
Endurance12-15
Power1-6
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
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  • Transform Your Lower Body: Master the Reeves Deadlift

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


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Exercise Guides Shoulders
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One-Leg Front Plank: Strengthen Your Core and Stabilize

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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