The anterior deltoids, or front deltoids are one of three heads which compose the shoulder muscles and they are important for shoulder rotation and pressing movements. The anterior deltoids are heavily involved in the bench press and overhead shoulder press movements so developing them is essential for optimal strength performance.
The cable front raise is a fantastic exercise for the front deltoids as it isolates the muscle thoroughly with a full range of motion and stretch. Since shoulders need a lot of stimulation to grow, this is a great exercise to add to your arsenal in combination with your other shoulder exercises.
In this Exercise
- Target Muscle Group: Anterior Deltoid
- Type: Strength
- Mechanics: Isolation
- Equipment: Cables
- Difficulty: Beginner
Exercise Instructions
- Attach a straight bar to a low cable pulley, grab the bar with an overhand grip between your legs, and stand up straight.
- Bend your elbows slightly and raise the bar until your hands are shoulder level.
- Hold for a couple of seconds
- Slowly reverse the motion and lower the bar to the starting position.
- Repeat for the desired number of repetitions.
Variations & Tips
- You can use a single grip and do one arm at a time.
- You can also use a reverse or neutral grip.
- Perform the movement slow and start with a light weight for shoulder joint safety.
- This exercise hits the anterior, or front deltoids.
Watch: How to do the cable front raise
Interested in measuring your progress? Check out our strength standards for Bench Press, Shoulder Press.
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