One arm cable front raise or single arm cable front raise is a variation of the traditional front raise, only that you use cable machine.
Additionally, this routine will require you to train one hand at a time. And you know that means one thing- improved body balance.
Read as we unpack this exercise, letting you in on its important aspects such as: the muscles it works, the benefits it comes with and the common mistakes to look out for.
HOW TO DO ONE ARM CABLE FRONT RAISE
Start setting up for this exercise by attaching a grip to a cable pulley machine. Also, select the weight to use carefully, to ensure you do not exaggerate it.
Stand with your back facing the machine and your front away from it and grip the handle using your left hand with your palms facing down.
With your eyes fixed forward, stand up straight and hold the handle just off the thighs pulling weight off the stack. This is your starting position.
To start the movements, raise the handle up to approximately your shoulder height slowly and in a controlled manner. Remember to keep your arms straight and your body fixed.
Pause for a count of one or two then lower the weight slowly back to the starting position illustrated earlier.
While at this, try as much as possible not to allow the stack to drop or the handle to touch your body.
Repeat this for the desired number of reps and follow the same process to work on the other hand.
WHAT MUSCLES DO ONE ARM CABLE FRONT RAISE WORK?
The one arm front raise exercise primarily aims at the front shoulder muscles such as the anterior deltoids. These come in handy during shoulder flexion.
This exercise will also work your rear deltoids and the serratus senior. Additionally, the upper and lower trapezius, clavicular, and biceps will equally get work.
BENEFITS OF ONE ARM CABLE FRONT RAISE
BUILDING DEFINITION IN THE FRONT AND SIDE DELTOIDS
One arm cable front raise is an isolation exercise that primarily serves to strengthen the shoulder muscles and also work the upper chest.
It is an exercise that isolates your shoulder hence building definition and strength in the front and sides of your shoulders.
HELPS IN DAY-TO-DAY ACTIVITIES
Strong shoulders come in handy in day-to-day life when it comes to activities such as lifting objects safely.
This means that you will need this routine in order to work your shoulders for ease maneuvering of activities like placing items on a shelf at shoulder height.
BOUNCE BACK EXERCISE
If you have had a shoulder injury or surgery, this exercise can be a great bounce back as it will not demand a lot from the injured muscles.
Due to this, it is therefore often recommended during physical therapy when recovering from a shoulder injury.
Additionally, including git in your routine may help reduce that neck pain that has been killing you.
ALTERNATIVES TO ONE ARM CABLE FRONT RAISE
Below are the alternatives you can also perform in place of this exercise, depending on your level of fitness and goals.
SEATED DUMBBELL FRONT RAISE
If you are uncomfortable with the one arm cable front raise due to the standing position, then this alternative will sure be a relief.
This is because it is performed while seated on a bench or chair. When performing, you need to be keen in order to maintain a straight back and brace your abs.
On the other hand, if you have no trouble lifting the weights, feel free to gradually increase them.
DUMBBELL FRONT RAISE WITH HAMMER GRIP
In this alternative, you will use a hammer grip similar to the way you would do in a hammer curl exercise. This means that your you will hold your dumbbells with your palms facing each other rather than flat on your thighs.
According to fitness experts, this grip can help in the prevention of shoulder impingement.
SINGLE ARM DUMBBELL FRONT RAISES
This alternative will open up the numerous benefits that come with unilateral training. This is because you will perform the raises by alternating your arms one at a time.
This form of training involving one side of your body at a time has been found to come with exemplary strength gains.
BARBELL FRONT RAISES
A barbell can equally be used to perform the front raises. It works similar to dumbbells. However, you are advised t begin with no weight or lighter weights in order to get acquainted with the motion of the barbell, then you can gradually progress to weights.
UNSTABLE DUMBBELL FRONT RAISE
This alternative requires a higher level of expertise as it will involve performing the front raises while standing on an unstable platform such as a stability disc.
This alternative will give you a balance challenge that will eventually work to strengthen your core.
COMMON ONE ARM CABLE FRONT RAISE MISTAKES TO AVOID
While performing this routine, look out for the following pointers to ensure maximum effectiveness.
Avoiding putting more focus on the weight as this is an isolation exercise. Instead, your focus should be on muscle contraction and form.
Avoid going too fast as this will reduce the impact of the exercise to the targeted muscles. Rather, have the movements slow and controlled.
Avoid the handle from touching your body because then, it also reduces the impact of the exercise since the target muscles will be assisted in doing the work.
Do not allow your body to twist as this can lead to spinal damages.
The one arm cable front raise is a fundamental weight training exercise which is great if you want to build strength or create more definition in your shoulders.