Movement overview

The One-Arm Cable Front Raise is an isolation exercise targeting the anterior deltoid muscle. It involves lifting a cable handle in front of the body using one arm, which helps in developing shoulder strength and stability. This exercise is performed using a cable machine, allowing for constant tension throughout the movement.

Step-by-step cues

1. Stand facing a cable machine with your feet shoulder-width apart.
2. Attach a single handle to the low pulley and set the appropriate weight.
3. Grasp the handle with one hand, palm facing down, and step back slightly to create tension in the cable.
4. Keep your arm straight but not locked, and maintain a slight bend in your elbow.
5. Engage your core and keep your back straight throughout the movement.
6. Slowly raise the handle in front of you to shoulder height, keeping your arm extended.
7. Pause briefly at the top of the movement, ensuring full contraction of the shoulder muscle.
8. Lower the handle back to the starting position in a controlled manner.
9. Repeat for the desired number of repetitions before switching to the other arm.

Technical tips

• Focus on maintaining a slow and controlled motion to maximize muscle engagement.
• Avoid using momentum by swinging your body; keep movements deliberate and steady.
• Ensure your shoulder does not elevate towards your ear during the lift; keep it relaxed and down.
• Start with a lighter weight to master form before progressing to heavier loads.
• Keep your wrist neutral throughout the exercise to prevent strain.
• Breathe out as you lift the handle and inhale as you lower it back down.