The cable front raise involves the use of a cable pulley system. This is in order to engage a number of areas including the triceps and anterior parts of the shoulder.
To do the exercise:
WHAT TO DO:
- Choose a weight on the low pulley machine and grab the single hand cable attachment with your left hand.
- Turn away from the pulley and hold your arm straight down so that the hand cable attachment is in front of your thigh. The palm of your hand should be facing down. This is the starting position.
- Lift your left arm to the front. Bend your elbow slightly and keep the palm of your hand facing down.
- Continue lifting until your arm is positioned slightly above the level where it would be parallel to the floor. Exhale as you do so and hold the position for a second when you reach the top.
- As you inhale, lower your arm slowly to the starting position.
- Repeat for the number of reps in your set and then switch to the right arm.
WHAT MUSCLES DO THE CABLE FRONT RAISE WORK?
The cable front raise engages the whole shoulder however the front delt does the most work. This is the foremost part of the shoulder heads.
It is responsible for holding the distributed weight while doing the movements. It also helps with maintaining tension throughout the full range of motion
The movements that involve shoulder abduction i.e., while pulling on the cable are facilitated by the lateral deltoid.
Therefore, whenever you make any shoulder abduction movements while doing cable front raise the lateral delt is worked.
The serratus anterior is primarily what allows your shoulder to shift so as to lift your arm above 90 degrees.
This is particularly so when you pull the cable from the bottom up.
UPPER AND LOWER TRAPEZII
The trap muscles are the biggest back muscles. As such it plays a role in a variety of body movements.
They are however divided into three functional parts. The upper, lower and middle region. In regards to how they play into the cable front raise, the most engaged parts are the upper and lower trapezii.
The upper trapezius muscles is what is responsible for supporting the weight of the arm. Therefore, when you hold your arm out while doing the exercise you work the upper trapezius muscle.
The lower trapezius muscles are on the other hand what is worked in order to lower your arm
CABLE FRONT RAISE BENEFITS
STRENGTHENS YOUR SHOULDER JOINTS
The continuous tension and resistance generated by doing the cable front raise is the biggest factor in how your shoulder joints are strengthened.
This type of strain is what stretches and breaks down muscles fast enough to bring about muscle gain.
IMPROVES SHOULDER MOBILITY
While doing the cable front, the muscles are consistently stretched while lifting and lowering the weights.
On top of strengthening the muscles, this forces your shoulder to get comfortable with new levels of mobility.
In the long run this makes you more flexible and improves the levels of mobility within your shoulder heads and muscles.
IMPROVES YOUR POSTURE
The cable front exercises the one muscle solely responsible for posture – the trapezius muscle. By virtue of engaging the trap muscles, you develop a strengthened trap muscle.
This opens the muscle up which gives you the
STRENGTHENS YOUR BACK
The workload directed trains your back to be able to handle more weight. This is a result of the weight directed towards the trapezius muscles.
As such, this increases the amount of strain that your back can handle. Consequently, this translates into day-to-day life i.e., being able to carry heavy loads
ALTERNATIVES TO THE CABLE FRONT RAISE
BARBELL SHOULDER PRESS
- Tighten your core, squeeze your shoulder blades together, and press the barbell overhead as you exhale.
- Continue to press until your arms are locked out. This movement should feel like you are pressing your head through the “window” made by your arms.
- Engage your back muscles and, with control, return the barbell to the front-rack position while inhaling.
- Repeat these steps to do more reps or place the bar back on the power rack to end this exercise.
DUMBBELL IRON CROSS
- Standing straight with feet shoulders width apart grip dumbbell in each hand and raise arms out to the side perpendicular to your body.
- Bend your knees until you are in a squat position.
- While keeping your back erect squat down until your thighs are parallel to the ground
- While doing this bring your arms together in front of you, palms facing each other. Slowly raise your arms returning back to the starting position.
KETTLEBELL ANGLED PRESS
- Hold a light kettlebell by the handle as wide as possible. Use a neutral grip. This means your thumbs should be highest
- Keep the bell in close to the chest by drawing the shoulders back. Then, pivot forward to a 45-degree angle by hinging at the hip.
- Make sure your spine stays long and tall. Remember to look down at the floor also.
- Start with the bell under your chest, “slide” the arms up at the same angle your body has created. No higher, and no lower. You’ll really have to fight against gravity!
- Don’t do the movement too quickly. It’s a very specific movement, and it takes concentration to get it right. Speed doesn’t benefit you in this particular case.
- Maintain your angles. Remember to stay low, and keep the same torso position you started in so as not to easily tire.
MISTAKES TO AVOID
RUSHING YOUR MOVEMENTS
Ensure that your movements are not too rushed. This is because rushed momentum interferes with the levels of tension generated, directed, and held by the target muscles
As such it affects the effectiveness of the exercise.
A moving torso leads to instability while making movements necessary while performing the exercise
You should keep your neck neutral and upright in order to avoid excessively straining your spine and neck.
The cable front raise is a simple compound exercise that is relatively low impact. However, the best part of this exercise is how it makes its benefits make it easier to perform day to day functional tasks
It also requires minimal equipment and therefore allows you to start anytime, anywhere.