Cable Front Raises are a robust exercise to build your shoulders. Are you looking to obtain great technique and get bigger Deltoids? Then utilize this how-to tutorial for you to begin immediately.
Cable Front Raises Summary
- Primary Muscles: Deltoid – Lateral
- Secondary Muscles: Deltoid – Anterior, Serratus Anterior, Supraspinatus, Trapezius – Lower, and Trapezius – Middle
- Equipment: Cable Machine with Straight Bar
- Mechanics Type: Isolated
- Force: Push
- Utility: Auxiliary
Cable Front Raises Instructions
- Start out with a straight bar connected to a low pulley point cable.
- Stand in front of the pulley facing away and grab the bar near the center with both hands, the cable should be going between your legs.
- Now, while sanding up right with the bar resting on your hips, raise the bar in front of your face while keeping your arms straight.
- Next, slowly lower the bar back down to your hips.
- You can execute 8-12 for a full set.
Video Tutorial
Cable Front Raises Muscles
Target (Agonist)
- Deltoid – Lateral
Synergists
- Deltoid – Anterior
- Serratus Anterior
- Supraspinatus
- Trapezius – Lower
- Trapezius – Middle
Dynamic Stabilizers
- None
Stabilizers
- Biceps Brachii
- Brachialis
- Triceps Brachii
- Wrist Flexors
Antagonist Stabilizers
- None
Benefits of Cable Front Raises
The cable front raise is a great exercise for targeting the lateral deltoid muscle. This exercise can help to improve shoulder stability and strength, which is important for activities such as pushing, pulling, and throwing. The cable front raise can also help to improve posture and build muscle definition in the lateral deltoid. It is an effective exercise for creating balanced shoulder development and can be used as part of a comprehensive strength training or fitness routine.
Tips for Performing Cable Front Raises
If you’re seeking to take the cable front raises to the next level, then you’re at the right place. These tips can allow you to fully benefit from this wonderful workout and make the best of its effects. Concurrently with building your shoulders muscles, increasing movability, and also a reduced possibility of injury can all be achieved with this exercise. Let’s get begin and see what these tips can accomplish for you.
- Make sure to maintain good form: To ensure that you get the maximum benefit out of the exercise, keep your back straight and shoulders back while keeping your arms straight and core engaged. This will help you target the right muscles and avoid injury.
- Choose the appropriate weight: It’s important to select the right weight for your cable front raises, as using too heavy or too light of a weight can result in an ineffective workout. Start with a low weight and increase as you become more comfortable with the exercise.
- Increase repetitions as you progress: To make the most out of this exercise, gradually increase the number of repetitions over time. This will help build strength, endurance, and muscle tone, allowing you to see results faster.
Benefits and Tips Video
Frequent Mistakes To Avoid
When conducting cable front raises, keeping away from typical errors can be the difference to achieving optimal results and avoiding pain. Additionally, getting optimal results from this exercise requires appropriate form, and avoiding perform typical errors can allow you to perform the exercise better and achieve optimal results. But relax, it’s not as challenging as it might appear. By knowing the errors to avoid and taking the appropriate actions, you can execute the exercise securely and successfully. Let’s start by avoiding these typical errors and add this exercise to your training regimen.
- Not using proper form: It is important to maintain proper form when doing this exercise to ensure you are engaging the correct muscles and avoiding injury.
- Using too much weight: Incorrectly lifting too much weight can lead to injury and can cause more harm than good in the long run.
- Not resting between sets: Resting between sets is important to ensure the muscles have time to recover and the body has time to rest before the next set of exercises. This will help prevent fatigue and injury.
Variations and Complementary Exercises
When performing the Cable Front Raises exercise, it is important to maintain proper form. To avoid overworking your muscles, it is recommended to switch up your routine by incorporating different variations, complementary, or alternative exercises. Below is a list of exercises that work similar muscles as the Cable Front Raises exercise.
Cable Seated Rear Lateral Raise: The Cable Seated Rear Lateral Raise is a great complementary or alternative exercise for the Cable Front Raise. It is a great exercise for targeting the posterior deltoid, or rear shoulder muscles, as well as the rhomboids and trapezius muscles. This exercise can be done while seated on a bench or in a chair, with a cable machine set to an appropriate weight. To perform this exercise, grip the cable with both hands and keep your elbows slightly bent. Pull the cable out to the sides of your body, until your elbows reach shoulder level, and then slowly return to the starting position. This exercise can be done with either a single-arm or double-arm movement. This exercise is an excellent way to strengthen and tone the muscles in the back of your shoulders, and is a great alternative or complementary exercise to the Cable Front Raise.
Cable Single Arm Forward Raise: The Cable Single Arm Forward Raise is a great alternative or complementary exercise to the Cable Front Raises. This exercise allows you to work each arm independently, targeting the muscles of the shoulders and upper back. The cable can be set to any height, allowing you to change the resistance and angle to best target the muscles. Additionally, this exercise allows you to move through a larger range of motion, allowing you to really engage your muscles and get the most out of each rep.
Dumbbell Around The World: Dumbbell Around The World is a great complementary or alternative exercise for Cable Front Raises. It works the same muscle groups and can help to further increase shoulder strength and stability. This exercise is performed by standing with feet shoulder-width apart and holding a dumbbell in each hand. The arms are then raised up to shoulder height and around the body in a circular motion, alternating between clockwise and counter-clockwise. This exercise requires control, balance, and stability in order to be done properly and safely. It helps to target the shoulders, chest, back, and core. It is an excellent way to strengthen the shoulder muscles and improve overall shoulder mobility.
Check Out These Top Cable Exercises
Dumbbell Front Raise: The Dumbbell Front Raise is an excellent complementary or alternative exercise to Cable Front Raises. It is an isolation exercise that targets the anterior deltoid, as well as the clavicular head of the pectoralis major. The exercise can be performed with one or two dumbbells and requires the user to raise their arms up in front of them to shoulder level, with their palms facing down, and then lower them back to the starting position. As opposed to Cable Front Raises, which require a machine, Dumbbell Front Raises allow for more freedom of movement and can be done anywhere with minimal equipment.
Dumbbell Full Can Lateral Raise: The Dumbbell Full Can Lateral Raise is an excellent alternative or complementary exercise to Cable Front Raises. This exercise targets the lateral deltoid muscles and works on the stabilizing muscles of the shoulder joint. It can be performed with either a single dumbbell or two dumbbells held in each hand. To perform this exercise, start by standing with your feet hip-width apart, holding a dumbbell in each hand at your sides. Keep your core tight and your spine neutral, then lift the dumbbells to shoulder height, keeping your elbows slightly bent and arms away from your body. Slowly lower the weights back to the starting position and repeat. This exercise will help strengthen the shoulder muscles and improve shoulder stability.
Dumbbell Iron Cross: The Dumbbell Iron Cross is an excellent complementary or alternative exercise to the Cable Front Raises. This exercise involves lying flat on the floor while holding a pair of dumbbells and extending your arms out to the side. This will target the anterior deltoid, as well as the triceps, rhomboids, and trapezius muscles. The dumbbells should be kept close to the body during the exercise, and the movement should be slow and controlled throughout. While this exercise won’t provide as much resistance as cable front raises, it still provides a great way to work the same muscles while also providing some added stability.
Opposing Complementary Exercises
To further strengthen the upper body and create a balanced physique, it is important to include exercises that target opposing muscle groups. Doing so will provide a complete workout and help prevent muscle imbalances. Here are some exercises that complement Cable Front Raises by working the opposing muscle groups:
Smith Machine Decline Bench Press: The Smith Machine Decline Bench Press is an effective way to work the lower chest muscles and is a great compliment to the Cable Front Raises. This exercise is done by lying on a decline bench that is connected to the Smith Machine and gripping the barbell with both hands. The lower chest muscles are worked as the user lowers the barbell towards their chest and then presses it back up to the starting position. This exercise works the opposite muscle group of the Cable Front Raises, which targets the shoulders, making them a great combination for a balanced workout.
Smith Machine Bench Press: The Smith Machine Bench Press is an excellent complementary exercise to Cable Front Raises, as it works the opposite muscle group. This exercise allows you to perform a chest press while keeping your back and shoulders in a stable position. This helps to engage the chest muscles and create a stronger contraction, while the Cable Front Raises target the anterior deltoid muscles. Performing both exercises together will help you to develop a balanced upper body strength and maximize your performance.
Pec Deck (Machine): The Pec Deck machine is a great complement to Cable Front Raises, as it targets the opposing muscle group, the posterior deltoids. This exercise machine allows for an isolated contraction of the rear deltoid muscles, which helps to increase the stability of the shoulder joint and promote proper posture. It also serves as a great way to increase the range of motion in your shoulder movements and increase overall shoulder strength. With this exercise, you can isolate the rear deltoids without putting extra strain on the front deltoids, which are already being worked with Cable Front Raises.
Recap
Cable Front Raises are an excellent exercise to improve your overall strength and fitness level. When done correctly, it can be a great way to tone your shoulders and upper body. Just remember to keep your form correct, use proper weight, and avoid any excessive swinging movements. If you’re looking for more great exercises to help you get fit, don’t forget to check out our other fitness articles. Who knows? Maybe you’ll find your next favorite workout!
References: Wikipedia | ExRx.net | PubMed.gov
