Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent. Position yourself at a distance where cables are at approximately chest height when arms are extended.

2

Grasp both cable handles with a neutral grip (palms facing each other). Position handles at chest level with elbows bent at 90 degrees, upper arms roughly parallel to the ground in a split stance position.

3

Slowly allow the cables to pull your arms back in a controlled manner, feeling a stretch across the chest. Keep elbows at approximately 90 degrees and chest upright throughout the eccentric phase.

4

Drive through your chest and anterior deltoids to bring both cable handles together in front of your body in a hugging motion. Squeeze the pectoralis major at the point of maximum contraction, then slowly return to starting position with control.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Cable Front Raise because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Cable, it reinforces proper movement patterns and builds robust strength in the Shoulders region.

Benefits

Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.

Pro Tips

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

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Front Raise
Cable Cable Front Raise
Banded Cable Front Raise

Cable Front Raise