Reviewed June 2026
Cable Front Raise
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Primary
Shoulders
Secondary
Upper chest
Equipment
Cable
Difficulty
Beginner
Type
Push
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The cable front raise provides constant tension on your front delts throughout the entire range of motion. Unlike dumbbells where tension drops at the bottom, the cable keeps your anterior deltoid working from start to finish. This continuous loading makes each rep more effective for hypertrophy.
When to use it
Use for front delt isolation for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Coaching Note
Face away from the cable stack and let the cable run between your legs. This setup keeps tension on your front delt even at the bottom. Raise to shoulder height only—going higher shifts work to your traps. Keep a slight bend in your elbow that doesn't change during the movement.
Muscles worked: Cable Front Raise
Browse all shoulders exercises
Also targets: upper chest
See where Cable Front Raise fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Cable Front Raise form guide
- 1
Set a cable at the lowest position.
- 2
Face away from the machine.
- 3
Grip the handle with one or both hands.
- 4
Start with the cable behind your thighs.
- 5
Raise your arm(s) to shoulder height.
- 6
Lower with control for optimal results.
What are the best tips for the Cable Front Raise?
Constant cable tension.
Don't swing, which reduces muscle activation and increases injury risk.
Stop at shoulder height.
Can use rope or straight bar.
When to Use the Cable Front Raise
Use cable front raises when you want more time under tension than dumbbells provide. They work well after pressing movements as front delt finishers. The constant tension also makes them useful for drop sets since form doesn't break down as easily when fatigued.
What are common Cable Front Raise mistakes to avoid?
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Cable Front Raise takes work away from your Front shoulders and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Raising too high for optimal results.
During any pressing movement like the Cable Front Raise, this mistake reduces how effectively your Front shoulders can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders driving the movement, something is off.
Leaning forward which shifts the load incorrectly.
Loading more weight than you can control on the Cable Front Raise forces compensatory movement patterns that bypass your Front shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Is the Cable Front Raise right for you?
All fitness levels looking to build strength and muscle definition.
How to Program the Cable Front Raise
Strength8-10 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth12-15 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance15-20 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 60s.
Where Cable Front Raise fits in your workout
MySetPlan places Cable Front Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
- Overhead Press4 × 8
- Lateral Raise3 × 12
- Cable Front Raise3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat are good alternatives to the Cable Front Raise?
Other Variations
- Single-Arm Cable Front Raise
- Rope Cable Front Raise
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Cable Front Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Don't use too much weight.
- Control the movement.