- Target muscle: Anterior Deltoid
- Synergists: Lateral Deltoid, Clavicular (Upper) Pectoralis Major, Serratus Anterior, Middle and Lower Trapezius
- Mechanics: Isolation
- Force: Push
- Attach stirrups (handles) to two low cable pulleys.
- Grasp one stirrup in each hand and stand midway between the two pulleys.
- Step forward until the cables are pulled taut and your arms are left a little behind you.
- Keeping your elbows very slightly flexed, exhale as you raise the stirrups forward and upward in a semicircular motion until your arms are a little above horizontal.
- Hold for a count of two.
- Inhale as you lower the stirrups to the starting position in a controlled manner.
Comments and tips
- Keep your back neutral and your body still. Only your arms should move.
- When lifting heavy, stagger your feet and lean forward a little to improve balance.
- If you feel pain in your shoulder when you perform the double cable front raise, try decreasing the height to which you raise the stirrups.
- The point of keeping your elbows very slightly flexed is to preserve the health of your elbow joints.
- Instead of raising both arms simultaneously, you can alternate your arms. Use both variations of the exercise to derive the benefits of both.
Double cable front raise video