Cable Front Raise Double Arm
A cable isolation exercise targeting the anterior deltoids to build shoulder definition and strength; commonly performed with a straight bar or rope attachment for constant tension.
About Exercise
Equipment
Single Cable Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Shoulders, Traps, Biceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts
Chest
6/10Upper Chest
Shoulders
5/10Medial Delts
Traps
4/10Upper Traps
Biceps
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a straight bar or rope to the low pulley. Stand facing away from the machine, holding the attachment with an overhand grip, feet shoulder-width apart.
- Brace your core and retract shoulder blades slightly.
- Raise the bar forward with straight arms.
- Lift until arms are parallel to the floor.
- Pause briefly at the top to squeeze delts.
- Lower the weight under control to the start.
Coaching Tips
Form Cues
- Soft elbows
- Control the descent
- No swinging
- Chest up
- Knuckles forward
Breathing
Exhale as you raise the weight; inhale as you lower it.
Tempo
3-1-1
Range of Motion
Start with the bar at thigh level and raise until arms are parallel to the floor.
Safety
Safety Notes
- Avoid if experiencing acute shoulder pain
- Keep lower back neutral
Spotting
Not recommended; use machine safeties or drop the weight if needed.
Common Mistakes
- Using momentum
- Shrugging shoulders
- Leaning back
- Lifting above shoulder height
When to Avoid
- Shoulder impingement
- Recent shoulder injury
Flexibility Needed
- Shoulder flexion to 90 degrees
Build Up First
- Basic cable machine familiarity
Also known as
Standing Cable Front Raise, Cable Anterior Delt Raise, Two Arm Cable Front Raise, Low Pulley Front Raise
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