Single Arm Cable Front Raise (How To & Alternatives)
The Single Arm Cable Front Raise is a shoulder supplementary exercise that targets the anterior delts. If you have access to a cable machine, they are a great option to add some variety to your shoulder workouts.
In this guide, I’m going to teach you how to do Single Arm Cable Front Raises, what muscles it works and a few alternatives in case you need them.
How To Do Single-Arm Cable Front Raises
- Cable Machine
- Slide the pin of a cable machine to the bottom of the beam. Attach a single-arm handle attachment.
- Grab the handle, face away from the machine and step forward enough to lift the weight off the stack.
- The working arm should be straight, elbow very slightly bent.
- Raise the handle straight up in front of the body, keeping the arm straight, until it reaches shoulder level.
- Return to the starting position using the same movement path.
- Repeat for the designated number of reps and then switch arms.
Elbows should not be completely locked out as this puts an unnecessary strain on the elbow joint. Instead, keep a slight bend in the elbow throughout the movement.
Return the handle to the starting position under control each rep, do not allow the cable to yank your arm back to the start.
Front Raises specifically target the Anterior Deltoids and to a lesser extent the Middle Deltoids and Upper Pecs.
Cable Front Raise Alternatives
If you simply can’t do DB Front Raises, for whatever reason (you’re working out at home and you don’t have a thousand-dollar cable machine for instance), here are a couple of alternatives that may be a better option for you.
DB Front Raise
The most common variation for Cable Front Raises is to simply change the form of resistance, aka switch to dumbbells for DB Front Raises.
By using dumbbells instead of a cable machine you can keep the same movement pattern, just with a different implement – one that you’re much more likely to have access to.
Plate Raises are another Front Raise variation that simply involves changing the equipment used to a much more common item found in most gyms – the weight plate.
Again, use the same movement pattern, but instead of a band use a weight plate. Can be an iron plate or a bumper plate, either will work fine.
More Links and Info
Looking for more Upper Body Lifts? Follow that link to see more great upper body exercises in the Horton Barbell Exercise Library.