Cable One Arm Front Raise
Description
The cable one-arm front raise is a single-joint isolation exercise performed at a low cable pulley with a single-handle attachment. The cable provides constant tension throughout the entire range of motion, including the top position where dumbbell raises lose tension. Training one arm at a time exposes imbalances and lets you focus on the working delt.
Muscle Group
Equipment Required
Cable One Arm Front Raise Instructions
- Attach a single-handle (D-handle) to a low cable pulley.
- Stand facing away from the cable machine with the cable running between your legs. Grip the handle in your right hand with palm facing your body.
- Step forward enough that the cable is under tension at the start position. Stand tall.
- Brace your core and pull your shoulders back. Set a slight bend in your right elbow and lock it in.
- Lift the handle straight forward and up by raising your right arm. Rotate your wrist so your palm faces the floor at the top.
- Continue until your arm is roughly parallel to the floor (at shoulder height). Pause briefly at the top.
- Lower under control over two to three seconds back to the start position. Maintain constant tension on the cable.
- Complete all reps on one side, then switch.
Cable One Arm Front Raise Form & Visual
Cable One Arm Front Raise Benefits
- Constant cable tension throughout the entire range of motion
- Loads the front delt at the top, where dumbbells lose tension
- Exposes and corrects left-right imbalances
- Easier to feel the target muscle than during bilateral work
- Easy to load progressively in small increments
- Trains core anti-rotation through the asymmetric loading
Cable One Arm Front Raise Muscles Worked
- Anterior deltoid
- Lateral deltoid (secondary)
- Pectoralis major (clavicular head, secondary)
- Serratus anterior (stabilizer)
- Core (anti-rotation)
Cable One Arm Front Raise Variations & Alternatives
- Dumbbell Alternate Front Raise
- Dumbbell Incline Front Raise
- Band Front Raise
- Kettlebell Front Raise
- Cable Two-Arm Front Raise (rope)
- Cable Cross-Body Front Raise
- Behind-the-Back Cable Front Raise
- Pause Cable Front Raise (1-sec hold at top)
