Cable One Arm Front Raise
Cable One Arm Front Raise Exercise Description
The Cable One Arm Front Raise is a unilateral shoulder flexion exercise performed with a low-pulley cable and a single handle. It primarily targets the anterior deltoid while the clavicular (upper) fibers of the pectoralis major and the biceps brachii assist in shoulder flexion. The cable’s constant tension promotes smooth resistance through the entire range of motion and helps you feel the working shoulder throughout the lift. Because the load pulls from behind you, the trunk and hips must stabilize to resist arching or rotation, encouraging solid bracing and balance. The movement is executed with a slight elbow bend, neutral wrist, and a controlled raise to about shoulder height, keeping the shoulder blade set down and slightly back to avoid shrugging.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Anterior
- Assisting Muscles: Biceps Brachii - Short Head, Pectoralis Major - Clavicular Head
- Stabilizing Muscles: External Obliques, Multifidus, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Flexors
- Joint Involvement: Single-joint
- Muscle Location: Front Shoulder
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Female
How To Do The Cable One Arm Front Raise Exercise
‘- Set a cable to the lowest pulley and attach a D‑handle.
– Stand facing away from the stack, feet hip-width (or a light stagger).
– Hold the handle at your front thigh, palm facing down; arm slightly bent.
– Brace gently: ribs down, neutral spine and pelvis.
– Set the shoulder: draw the scapula down and slightly back (no shrug).
– Keep the elbow angle fixed and wrist neutral throughout.
– Raise the arm forward in the sagittal plane to shoulder height.
– Pause briefly; avoid swinging or leaning.
– Lower under control until the hand returns to the thigh with cable tension.
– Breathe continuously; avoid breath‑holding.
– Switch sides and repeat with the other arm.
– Avoid: arching the low back, hiking the shoulder, bending the wrist, or changing elbow angle.
Cable One Arm Front Raise Tips
‘- Stand facing away from the cable stack with feet hip-width or in a light stagger for balance.
– Start with the handle at your front thigh, palm facing down, and the arm slightly bent.
– Gently brace by keeping ribs down with a neutral spine and pelvis before you start raising.
– Set the shoulder by drawing the shoulder blade down and slightly back to avoid shrugging.
– Keep the elbow angle fixed and the wrist neutral for the entire movement.
– Raise the arm straight forward in the sagittal plane only up to about shoulder height.
– Pause briefly at the top and avoid swinging the arm or leaning your torso.
– Lower the arm under control until your hand returns to your thigh while maintaining cable tension.
– Breathe continuously throughout the set and avoid holding your breath.
– Avoid arching your lower back, hiking the working shoulder, bending the wrist, or changing the elbow angle.
Cable One Arm Front Raise Beginner Introduction
The Cable One Arm Front Raise is a standing cable move that highlights the front of the shoulder using one arm at a time. A low cable with a single handle pulls from behind the body, so the arm travels forward and slightly upward until it reaches roughly shoulder level, then returns under steady control. This setup creates a smooth, uninterrupted challenge on the working side, keeping the shoulder engaged from start to finish rather than only at the top of the lift.
Because the resistance line comes from the rear, the stomach, lower back, and hips play an important supporting role. They work to keep the body from leaning, twisting, or arching as the arm moves, which encourages a strong, steady mid-section and balanced stance. The upper chest and biceps assist the front shoulder, while a gentle bend at the elbow and relaxed hand position help the movement feel fluid. Many lifters use this exercise to build shoulder awareness, symmetry, and control with a focused, single‑arm pattern.