Instructions

1

Stand upright with feet shoulder-width apart on a stable platform. Keep torso erect with core engaged. Attach a cable or resistance band to an anchor point at shoulder height or use a cable machine with the pulley adjusted to shoulder level.

2

Grasp the cable handle or band with one hand using a neutral grip. Allow the arm to hang naturally across the body. Maintain neutral spine and stable shoulder blade position. Keep knees slightly bent for stability.

3

Slowly lower the working arm in a controlled manner, allowing the shoulder joint to internally rotate and adduct as the arm moves across the body and downward. Keep the movement smooth and resist the weight throughout the entire descent without momentum.

4

Reverse the motion by abducting and externally rotating the shoulder to raise the arm outward and upward to the starting position. Drive the movement using the deltoid and shoulder stabilizers. Return to the start position in a controlled manner without locking out.

PRIMARY MUSCLESDeltoids

SECONDARY MUSCLESTrapezius, Rotator Cuff, Pectoralis Major, Triceps

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

Focusing on the Cable Forward Raise allows you to target the Deltoids with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Significantly enhances the structural integrity and power of the Deltoids.
Improves overall Shoulders stability and proprioception during heavy loads.
Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.

Pro Tips

Control the eccentric (lowering) phase of the Cable Forward Raise for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Deltoids. However, the movement also recruits Trapezius, Rotator Cuff, Pectoralis Major, Triceps to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Forward Raise
Cable Cable Forward Raise
Banded Cable Forward Raise

Beginner Tips

If you are new to the Cable Forward Raise, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Forward Raise