Cable Front Raise (Bilateral) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Front Raise (Bilateral) is a shoulder exercise that primarily targets the deltoids, specifically the anterior part of the shoulder. It also engages the trapezius and upper back muscles as secondary targets. Using a cable machine with dual handles, this exercise involves lifting both arms simultaneously in front of the body, which helps improve shoulder strength, stability, and endurance. The continuous resistance provided by the cable system ensures consistent tension throughout the movement, making it an effective choice for strengthening and sculpting the upper body. This exercise is particularly beneficial for athletes and individuals looking to enhance shoulder mobility and overall upper back strength.
How to Perform
Stand with your feet shoulder-width apart, ensuring the cable is positioned between your legs. Grasp the handle with both hands using a pronated (overhand) grip.
Take a deep breath in, engage your core by bracing your abs, and begin raising your arms in front of you. Keep a slight bend in your elbows as you lift the handles upward.
Continue lifting until your arms are parallel to the floor, maintaining control of the movement. Focus on using your shoulders to drive the motion, avoiding any swinging or jerking.
Slowly lower the handles back to the starting position, resisting the urge to drop them quickly. Control the descent to maintain tension on the muscles.
Repeat for the desired number of repetitions, ensuring proper form throughout to prevent unnecessary strain on the shoulder joints.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid leaning backward as you lift your arms. Maintain a controlled, steady motion and resist the temptation to use momentum to complete the movement.
If you feel discomfort in your shoulder while performing the exercise, switch to a neutral grip where your thumb faces upward towards the ceiling for better shoulder positioning.
When reaching the top of the movement, refrain from bouncing. Allow your shoulders to fully flex before slowly lowering the handles back down with control.
Focus on keeping your body stable and engaged throughout, ensuring the movement is smooth and deliberate to prevent unnecessary strain or injury.
How Not to Perform
Avoid Swinging or Using Momentum
Do not rely on momentum to lift the handles. Swinging the arms or using your body to assist in the movement wastes energy and shifts the focus away from the target muscles. Keep the motion controlled and deliberate to engage your shoulders fully.
Don’t Arch Your Lower Back
Keep your core engaged to prevent arching your lower back during the lift. Leaning back strains your lower back and shifts the load from your shoulders to your spine, increasing the risk of injury.
Don’t Raise the Arms Too High
Avoid raising your arms higher than parallel to the floor. Going beyond this point can place unnecessary strain on the shoulder joint. Stop when your arms are level with the floor to maintain proper form and avoid overextending.
Don’t Lock Your Elbows
While keeping a slight bend in your elbows is necessary for maintaining control, do not lock them during the movement. Fully straightening the arms places undue stress on the elbow joints and reduces muscle engagement in the shoulders.
Avoid Bouncing at the Top
When you reach the peak of the movement, resist the urge to bounce or jerk the handles. This reduces the effectiveness of the exercise and increases the risk of injury. Instead, hold the top position briefly before slowly lowering the handles.
Don’t Use a Grip That Is Too Tight
Gripping the handle too tightly can cause tension in your forearms and hands, which diverts focus away from your shoulders. Hold the handle firmly but comfortably, ensuring that your forearms remain relaxed.
Don’t Let the Shoulders Shrug
Keep your shoulders relaxed and away from your ears. Allowing your traps to engage excessively or shrug during the movement takes the focus off the deltoids and can lead to neck or shoulder tension. Keep your shoulders down and back.
Don’t Perform the Movement Too Fast
Avoid rushing through the exercise. Performing the movement too quickly reduces the time under tension for the target muscles. Focus on smooth, controlled movements for optimal engagement of the deltoids and upper back.
Don’t Forget to Breathe
Holding your breath can lead to unnecessary tension and reduce muscle performance. Remember to exhale as you lift the handles and inhale as you lower them, keeping your breathing steady throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
