Instructions

1

Stand centered within the cable crossover machine with feet shoulder-width apart, knees slightly bent, and core engaged. Adjust the cable pulleys to approximately shoulder height.

2

Grasp each cable handle with a neutral grip (palms facing inward). Step forward slightly into a staggered stance to create tension and maintain balance. Keep your chest upright with shoulders back.

3

With controlled movement, allow the cables to pull your arms backward and slightly outward in a wide arc, feeling a stretch across the chest. Maintain a slight bend in the elbows throughout the movement.

4

Drive the handles forward and together across your body in a hugging motion, contracting the chest at the midline. Return to the starting position with control, resisting the cable tension on the way back.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Cable Single Arm Neutral Grip Front Raise stands out as a highly efficient Strength choice. Performing this movement with Cable forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Pectoralis Major.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

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 Single Arm Neutral Grip Front Raise
Cable Cable Single Arm Neutral Grip Front Raise
Banded Cable Single Arm Neutral Grip Front Raise

Beginner Tips

If you are new to the Cable Single Arm Neutral Grip Front Raise, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Single Arm Neutral Grip Front Raise