Cable Front Shoulder Raise vs Face Pull: Complete Comparison Guide

Cable Front Shoulder Raise vs Face Pull — if you want stronger, better-shaped shoulders you should know how these two cable exercises differ. You’ll get a clear breakdown of which deltoid heads each move targets, how the force vectors and scapular mechanics change activation, and specific technique cues to maximize muscle growth and reduce injury risk. I’ll cover equipment needs, learning curve, rep ranges (8–15 for hypertrophy; 12–20 for endurance), and practical programming tips so you can pick the right move for your goals and slot it into your workouts with confidence.

Similarity Score: 75%

Exercise A

Cable Front Shoulder Raise

Target Delts

Equipment Cable

Body Part Shoulders

Difficulty Beginner

Movement Isolation

Secondary Muscles

Trapezius Biceps

Exercise B

Face Pull

Target Delts

Equipment Cable

Body Part Shoulders

Difficulty Intermediate

Movement Compound

Secondary Muscles

Middle Back

Attribute	Cable Front Shoulder Raise	Face Pull
Target Muscle	Delts	Delts
Body Part	Shoulders	Shoulders
Equipment	Cable	Cable
Difficulty	Beginner	Intermediate
Movement Type	Isolation	Compound
Secondary Muscles	2	1

Secondary Muscles Activated

Cable Front Shoulder Raise

Trapezius Biceps

Face Pull

Middle Back

Visual Comparison

Cable Front Shoulder Raise

Face Pull

Key Differences

Cable Front Shoulder Raise is an isolation exercise, while Face Pull is a compound movement.
Difficulty levels differ: Cable Front Shoulder Raise is beginner, while Face Pull is intermediate.
Both exercises target the Delts using Cable. The main differences are in their movement patterns and muscle activation angles.

Pros & Cons

Cable Front Shoulder Raise

+ Pros

Direct anterior deltoid isolation for targeted muscle growth
Simple setup and easy to teach to beginners
Clear sagittal-plane force vector—easy to feel and load
Can be done unilaterally to fix side-to-side imbalances

− Cons

Limited posterior chain or scapular strengthening
Torque at 90° can load the joint and limit load increases
Easy to cheat with momentum or shoulder shrugging

Face Pull

+ Pros

Strong posterior deltoid and upper-back recruitment improves posture
Builds external rotator strength and scapular control
Versatile: tempo, pause, and band variations available
Reduces shoulder injury risk when programmed correctly

− Cons

Requires more technical skill and a rope/high pulley
Harder to load very heavy without losing form
Poor setup or too much weight shifts load to traps instead of rear delts

When Each Exercise Wins

For muscle hypertrophy: Cable Front Shoulder Raise

For focused anterior deltoid hypertrophy the front raise lets you isolate the target with consistent tension in the 8–15 rep range. Use slow eccentrics (2–3 seconds) and controlled pauses to maximize time under tension on the anterior head.

For strength gains: Face Pull

Face Pulls develop the posterior deltoid, scapular retractors, and rotator cuff which transfer to stronger overhead pressing and horizontal pulling. Progress through heavier sets of 6–12 with strict scapular retraction to build functional strength.

For beginners: Cable Front Shoulder Raise

The front raise is easier to learn—stand tall, keep a 10°–20° elbow bend, and lift to eye level. It teaches shoulder flexion mechanics without the multi-plane coordination face pulls require.

For home workouts: Cable Front Shoulder Raise

You can replicate the front raise with dumbbells or resistance bands if you lack a cable machine, whereas a true face pull needs a high anchor and rope to hit the same external rotation and transverse-plane load.

Frequently Asked Questions

Can I do both Cable Front Shoulder Raise and Face Pull in the same workout?

Yes. Pairing them in the same session balances anterior and posterior shoulder development—start with face pulls to reinforce scapular control, then finish with front raises for isolation. Keep total volume sensible (6–12 sets combined) and use lighter loads if doing both same day.

Which exercise is better for beginners?

The Cable Front Shoulder Raise is generally better for beginners because it's a single-plane isolation movement with an easy setup. Face pulls are valuable but require more motor control for safe, effective scapular retraction and external rotation.

How do the muscle activation patterns differ?

Front raises concentrate concentric work in shoulder flexion, peaking anterior deltoid tension around 60°–90° of elevation. Face pulls load horizontal abduction and external rotation, maximizing posterior deltoid, middle trapezius, and rotator cuff activation when the upper arm reaches ~90° of transverse abduction.

Can Face Pull replace Cable Front Shoulder Raise?

Face Pulls cannot fully replace front raises if your primary goal is anterior deltoid hypertrophy because their force vector targets the rear and lateral heads. For balanced shoulder development, include both or prioritize the one that matches your goal: face pulls for posture/health, front raises for targeted anterior growth.

Expert Verdict

Use Cable Front Shoulder Raises when your goal is to prioritize anterior deltoid hypertrophy, correct unilateral imbalances, or add simple isolation work at the end of a session—perform 3–4 sets of 8–15 reps with a slight elbow bend and controlled eccentrics. Use Face Pulls when you want to build posterior delts, improve scapular mechanics, and protect the shoulder joint—program 3–4 sets of 10–20 reps focusing on scapular retraction and external rotation. If you can only pick one, choose based on your weak link: pick front raises for front-dominant aesthetic work and face pulls for shoulder health and pressing performance.

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