Single Arm Cable Front Raise

Instructions for proper form

1. Stand upright with your feet shoulder-width apart. 2. Grip the cable handle with one hand using a pronated grip (palm facing down). 3. Position the cable pulley at the lowest setting. 4. Start with the cable handle near your thigh, arm fully extended. 5. Keep your core engaged and your back straight. 6. Raise the cable handle in front of you in a controlled motion, ensuring your elbow remains slightly bent. 7. Lift the handle to shoulder height, pausing briefly at the top. 8. Slowly lower the handle back to the starting position, maintaining control throughout the movement. 9. Ensure your shoulder remains relaxed and avoid shrugging as you raise the weight.

Common mistakes to avoid

1. Lifting too heavy a weight, which may lead to poor form and injury. 2. Allowing the torso to lean backward or forward; maintain an upright posture. 3. Overarching the back – keep your core engaged for stability. 4. Raising the arm too high, which can place undue stress on the shoulder joint.

Benefits

Specific benefits of the exercise

1. Strengthens the anterior deltoids. 2. Improves shoulder stability and range of motion. 3. Enhances overall upper body strength and muscular endurance.

Expected results and timeframe

1. Noticeable shoulder strength gains can occur within 4-6 weeks of consistent training. 2. Improved muscle definition in the shoulders may be visible within 2-3 months..

Who this exercise is best for

1. Ideal for novice lifters looking to build shoulder strength. 2. Suitable for individuals focusing on bodybuilding and aesthetics. 3. Great for athletes needing improved shoulder functionality.

Scientific studies supporting its effectiveness

Studies show that targeted shoulder exercises like the front raise can significantly enhance shoulder strength and stability, contributing to improved athletic performance and injury prevention.

Variations

Beginner modifications

1. Use a lighter weight or resistance band instead of a cable. 2. Perform the exercise seated on a bench to enhance stability.

Advanced progressions

1. Increase the weight gradually as strength improves. 2. Perform the exercise with a pause at the top for increased tension. 3. Combine with lateral raises for a more comprehensive shoulder workout.

Integrations

Complementary exercises

1. Lateral Raises for overall shoulder development. 2. Shoulder Press to enhance strength further. 3. Face Pulls to ensure balanced shoulder development and improve posture.

Super set recommendations

Super set with lateral raises or push-ups to enhance shoulder burnout and muscle growth.

Sample workout routines

Sample routine could include: 1. Single Arm Cable Front Raise – 3 sets of 10-12 reps. 2. Lateral Raises – 3 sets of 10-12 reps. 3. Shoulder Press – 3 sets of 8-10 reps.

Exercise combinations

Combine with upper body exercises like bench presses or bent-over rows for a complete upper body workout.

Best time to do this exercise in your workout

Best performed as part of a shoulder-specific workout or after compound movements like bench press on upper body days.