Cable one-arm front raise


Exercise details

  • Target muscle: Anterior Deltoid
  • Synergists: Lateral Deltoid, Upper Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Attach a stirrup (handle) to a low cable pulley.
  2. Grasp the stirrup with one hand and step forward until the cable is pulled taut and your arm is left by your side and a little behind you.
  3. For balance, stagger your feet. The foot in front should be the one that is opposite to your working arm.

Execution

  1. Keeping your elbow very slightly flexed, exhale as you raise the stirrup forward and upward in a semicircular motion until your arm is above horizontal.
  2. Hold for a count of two.
  3. Inhale as you slowly reverse the motion and lower the stirrup to the starting position.
  4. Repeat for more repetitions.
  5. Repeat the exercise with your opposite arm.

Comments and tips

  • Keep your back straight and your head up.
  • Keep your body still. Only your arm should move.
  • Do not allow your body to twist.
  • While performing the cable one-arm front raise, if you feel pain in your shoulder, you’re probably raising the stirrup too high. If you continue to feel pain despite reducing the height of the movement, please stop using the exercise.
  • See also the cable front raise.

Cable one-arm front raise video

Sources


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