IsolationCable
Cable Front Raise
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps per arm (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps per arm (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps per arm (30–50% 1RM, RPE 5–7)
📋How to Perform
- Stand facing away from a low cable pulley with your back to the machine
- Grasp the cable D-handle with one hand using an overhand or neutral grip
- Step forward 2-3 steps to create tension in the cable
- Keep a slight bend in your elbow and maintain this angle throughout
- Take a breath and raise the handle in front of you to shoulder height (parallel to floor)
- Lead with your knuckles, not your elbow - think of pouring water
- At shoulder height, pause for 1 second and feel your front deltoid contract
- Slowly and with control, lower the handle back to starting position (take 2-3 seconds) while maintaining constant cable tension
💡Coaching Cues
- ✓
Raise to shoulder height
- ✓
Lead with knuckles
- ✓
Pause at top
- ✓
Control descent
- ✓
Torso stays stable
- ✓
Constant tension
⚠️Common Mistakes
- ✗
Raising too high
- ✗
Using momentum
- ✗
