Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula
    • 8 practical ways to enrich your meals with protein
    • The Benefits of Incorporating Boxing Into Your Workout Routine
    • Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities
    • Barbell vs. Dumbbell Shoulder Press For Shoulder Development
    • Comparison of squats and leg presses – which exercise to choose and why?
    • Barbell Seal Rows: Build a Thicker Back Faster
    • Meet the air bike – cardio equipment we love to hate
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Shoulder exercises»Front deltoid»Cable Front Deltoid Raise
    Cable Front Raise - D-handle
    Cable Front Raise - D-handle

    Cable Front Deltoid Raise

    0
    By krunoslav on February 27, 2015 Front deltoid
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Cable Front Deltoid Raise (One-Arm Cable Front Deltoid Raise)

    The cable front deltoid raise is a great way to target the front deltoids with constant tension from the cable to maximize front delt muscle fiber involvement.

    Low-pulley front raise is a variation of the front raise, one of the standard shoulder exercise movements. You can perform cable front deltoid raise using D-handle, rope, and short bar attached to the low-pulley. That means that you are able to perform cable front raises with both arms at once (simultaneously) or with just one arm at a time (if you use D-handle attachment). On the one-arm version you can extend the range of motion by going past parallel at the top of each repetition. Using cable (instead of dumbbells or barbell) you will achieve constant resistance throughout the movement. The front raise is a good exercise to superset with a shoulder pressing exercise.

    Correct Exercise Performance

    STARTING POSITION (SETUP): Attach a D-handle to a low pulley cable and stand close to but facing away from the weight stack. Hold the handle with your right hand using an overhand grip (palm facing down). Keep your eyes forward and hold the handle just off your thighs pulling weight off the stack.

    One-Arm Cable Front Deltoid Raise
    One-Arm Cable Front Deltoid Raise

    EXERCISE EXECUTION (MOVE): Lift your arm straight in an arc to head height (around shoulder height or little above). Keep your elbow in position throughout the movement (a slight bend on the elbow is allowed). Pause, then slowly lower back to the starting position. Complete the prescribed number of repetitions with your right arm, then immediately switch hands and do the same number with your left arm.

    Cable Front Raise Tips & Common Mistakes

    • Keep your body stationary (avoid swinging your torso as your lift the weight). It may help to bend your knees slightly as you perform the lift.
    • Do not allow the weight to touch your body or the stack to drop.
    • Keep your wrists straight with your palms facing down and maintain a slight bend in the elbow.
    • Concentrate on only moving at the shoulder joint to complete each repetition. Also, remember that this is an isolation exercise, so the focus should be on form and muscle contraction, not weight.
    • Common mistakes: rocking your body forward to help you lift a heavy weight and jerking on the cable, removing the resistance.

    Muscles Engaged in Cable Front Deltoid Raise

    Low-pulley front raises contracts the deltoid (mainly the anterior deltoid) as well as the clavicular head of the pectoralis major and, to a lesser degree, the short head of the biceps brachii.

    • Main muscles: deltoid (front), coracobrachialis
    • Secondary muscles: pectoralis major (upper), deltoid (middle and rear), biceps, serratus anterior, trapezius (middle and upper)
    • Antagonists: latissimus dorsi, teres major and minor, pectoralis major (lower), triceps

    Exercise Variations

    • Standing Rope Cable Front Raise. Stand with the low pulley just behind you, the cable running through your legs. Hold the rope with a neutral (palms facing each other) grip. The technique is the same as the basic exercise. Using two hands will save you a little time, but it puts a lot of strain on the lower back. It is not recommended for people with any problems in that area.
    Standing Rope Cable Front Raise
    Standing Rope Cable Front Raise
    • Short (Straight) Bar Cable Front Raise. The technique is the same as the basic exercise, but you will be holding the bar with both hands and the cable will run between your legs.
    Straight Bar Cable Front Raise
    Straight Bar Cable Front Raise

    Replacement Exercise

    To target your front deltoids you can substitute front raise movement with any type of shoulder press movement (using barbell, dumbbells, machines). We propose one of these front deltoid exercise:

    • Seated dumbbell shoulder press
    • Behind the neck shoulder press
    • Seated barbell shoulder press – front military press
    • Machine shoulder press
    • Variable-grip dumbbell shoulder press

    Closing Thoughts

    When you perform the exercise unilaterally or bilaterally using a low cable pulley you will have more fluid resistance, which is less traumatic for the joint. That’s why this is the best variant to perform front raises.

    Furthermore, this exercise can also be done with two arms (using a bar or rope), but using only one has the advantage of reducing the strain on your back.

    As is usually the case with cable exercises, the main difference from dumbbells or free weights in general is that you will achieve constant resistance throughout the movement.

    You can do this exercise using a rope handle, with the position of the hand neutral during the raise, which some people find helps isolate the front of the deltoid. In this case, you should never fully extend your elbow.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Petar, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Single-Arm Landmine Shoulder Press Exercise Guide

    Smith Machine Shoulder Press

    Arnold Dumbbell Press

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 472
    • YouTube 100
    • Instagram
    RECENT POSTS
    9.0
    January 28, 2023

    In-Depth Review: Crazy Nutrition’s Ultimate CRN-5 Creatine Formula

    January 22, 2023

    8 practical ways to enrich your meals with protein

    January 17, 2023

    The Benefits of Incorporating Boxing Into Your Workout Routine

    January 15, 2023

    Trap Bar Deadlift Vs. Barbell Deadlift — Differences and Similarities

    January 8, 2023

    Barbell vs. Dumbbell Shoulder Press For Shoulder Development

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook Twitter Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2022 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?