Front Cable Raises

Front cable raises target the front deltoids, helping to develop shoulder strength and definition. This exercise involves lifting the cable attachment in a forward motion. Here's a step-by-step guide on how to perform front cable raises:

Muscles Targeted:

• Anterior deltoids (front shoulders)

Equipment Needed:

• Cable machine with an adjustable pulley
• Straight or EZ-bar attachment

Step-by-Step Instructions:

1. Set Up:

• Adjust the cable machine to the lowest setting and attach a rope or a straight or EZ-bar to the cable.

1. Weight Selection:

• Choose an appropriate weight that allows you to maintain proper form throughout the exercise. You may need to experiment with different weights to find the right resistance.

1. Stance:

• Stand with your feet shoulder-width apart.
• Position yourself in front of the cable machine, facing the weight stack.

1. Grip:

• Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Your palms should be facing down.

1. Starting Position:

• Begin with the bar at hip level, arms fully extended, and your torso upright.

1. Initiate the Movement:

• Exhale and lift the bar straight in front of you, keeping your arms extended. Focus on using your shoulder muscles to lift the weight.

1. Range of Motion:

• Continue lifting the bar until your arms are parallel to the ground or slightly above shoulder height. Avoid overextending your arms.

1. Hold and Squeeze:

• At the top of the movement, pause briefly and squeeze your front deltoids to maximize the contraction.

1. Controlled Descent:

• Inhale and slowly lower the bar back down to the starting position in a controlled manner. Avoid letting the weight stack slam.

1. Repetitions and Sets:

• Aim for 3-4 sets of 10-15 repetitions, depending on your fitness level and goals.

1. Breathing:

• Exhale as you lift the bar, and inhale as you lower it.

1. Safety Tips:

• Maintain a neutral spine throughout the exercise.
• Avoid using momentum or swinging your body to lift the weight. Focus on controlled movements.
• If you experience any discomfort or pain, stop the exercise and consult with a fitness professional or healthcare provider.

Front cable raises can be a valuable addition to your shoulder workout routine, helping you target the front delts and contribute to a well-rounded shoulder development. Adjust the weight and repetitions based on your fitness level and training goals.