Cable Straight Bar Front Raise

Instructions for proper form

1. Begin by setting the cable pulley at the lowest position. Attach the straight bar to the cable. 2. Stand facing the cable machine, feet shoulder-width apart, and grab the bar with a pronated grip (palms facing down). 3. Step back slightly to create tension in the cable. 4. Engage your core and ensure your back is straight. 5. Start the movement from the hips, raising the bar in front of you to shoulder height while keeping your arms straight with a slight bend at the elbows. 6. Hold for a moment at the top of the movement, then slowly lower the bar back to the starting position. 7. Repeat for the desired number of reps while maintaining proper posture and control throughout the movement.

Common mistakes to avoid

1. Using momentum to lift the bar rather than controlling the movement. 2. Allowing the back to arch or leaning back excessively during the raise. 3. Lifting the bar above shoulder height, which can lead to shoulder strain. 4. Letting the elbows drop below the wrists, which can create unnecessary tension in the shoulders.

Benefits

Specific benefits of the exercise

1. Isolates the anterior deltoids, helping to build strength and muscle definition in the shoulders. 2. Improves shoulder stability and overall upper body strength.

Expected results and timeframe

With consistent practice (2-3 times per week), you can expect to see increased shoulder strength and size in 4-8 weeks, along with improvements in shoulder stability and endurance..

Who this exercise is best for

This exercise is best for beginners looking to develop shoulder strength and size, as well as individuals focusing on bodybuilding or improving overall upper body aesthetics.

Scientific studies supporting its effectiveness

Studies have shown that cable exercises, including front raises, can effectively target specific muscle groups and enhance muscle hypertrophy due to continuous tension provided by the cable system.

Variations

Beginner modifications

1. Use lighter weight or perform the exercise without weight to master the form. 2. Perform the front raise with dumbbells if you don’t have access to a cable machine. 3. Perform the exercise seated to reduce the risk of using momentum.

Advanced progressions

1. Use heavier weights to challenge your strength as you progress. 2. Introduce pauses at the top of the movement for increased time under tension. 3. Combine with lateral raises for a compound shoulder workout.

Integrations

Complementary exercises

1. Lateral Raises – to target the lateral deltoid head. 2. Shoulder Press – to enhance overall shoulder strength. 3. Face Pulls – to promote shoulder stability and balance.

Super set recommendations

Super set with lateral raises or upright rows for a comprehensive shoulder workout that targets all deltoid heads.

Sample workout routines

1. Warm-up: Push-ups, Arm Circles. 2. Cable Straight Bar Front Raises: 3 sets of 10-12 reps. 3. Lateral Raises: 3 sets of 10-12 reps. 4. Shoulder Press: 3 sets of 10-12 reps. 5. Cool down/stretching.

Exercise combinations

Combine with push-ups and tricep extensions to create a focused upper body workout that targets shoulders and arms.

Best time to do this exercise in your workout

Incorporate this exercise early in your workout routine, ideally after your warm-up and before compound movements, to ensure you have maximum energy and proper form.