Cable Front Raise
| English Name | Cable Front Raise |
|---|---|
| Difficulty | Intermediate |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Anterior Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Endurance Isolated Strength training |
| Required equipment | Cable machine Resistance band |
💠 Exercise guide
✅ The Cable Front Raise is a single-joint (isolation) exercise specifically designed to strengthen and isolate the anterior deltoid (front head of the shoulder). Utilizing the cable machine provides constant and uniform tension throughout the entire range of motion, which is highly effective for muscular hypertrophy (building size/mass). This movement is typically placed at the end of a shoulder workout for a greater pump.
💠 Execution Guide
Setup
✅ Stand facing the cable machine and set the pulley to the lowest position.
✅ Grip the handle using either a single handle attachment or a rope; if using a single handle, the exercise is usually performed one arm at a time.
✅ Take a few steps back from the machine to establish tension in the cable before initiating the movement.
✅ Stand with your feet shoulder-width apart and maintain a straight torso.
✅ Pull your shoulders down and back to prevent the upper trapezius muscles from becoming engaged.
✅ Initial Breathing: Take a deep breath in and hold it throughout the concentric (lifting) phas
Execution
✅ With your elbow straight or slightly bent, raise the handle directly forward and slightly above shoulder level (approximately to 90 degrees).
✅ During this phase (the lift), focus on fully contracting the anterior deltoid and avoid swinging your body.
✅ At the peak of the movement, hold the contraction for a moment.
✅ Then, slowly and with complete control, return the handle to the starting position (the eccentric phase).
✅ The return phase should take at least twice as long as the lifting phase to maintain maximum tension on the muscle.
✅ Breathing: Exhale during the lifting (concentric) phase and inhale during the lowering (eccentric) phase.
Coaching Cues
✔️ The path of motion must be entirely straight up, directly in front of the body.
✔️ Arm Angle: Your hands should not go higher than 90 degrees (parallel to the floor); raising them excessively transfers tension to the upper trapezius muscles.
✔️ Torso Stability: Keep your core muscles (abs and lower back) contracted and stable to prevent excessive arching of the lower back or swinging.
✔️ Controlled Speed: Avoid throwing the weight; the movement must be slow, controlled, and focused particularly on the eccentric phase.
✔️ Maintain Tension: At the bottom of the movement, do not allow the weight stack to fully settle, ensuring the cable tension remains constant on the muscle.
Benefits of the exercise
1️⃣ Applicable for all training levels (beginner to advanced).
2️⃣ Isolated strengthening of the anterior deltoid (precise focus on the front head of the shoulder).
3️⃣ Improvement of shoulder symmetry and aesthetic shape (the anterior section).
4️⃣ Constant tension throughout the entire range of motion due to the nature of the cable machine.
5️⃣ Reduced likelihood of using throwing techniques and cheating compared to dumbbells.
6️⃣ Increased strength for pressing movements (such as bench press and overhead press).
7️⃣ Helps improve shoulder joint stability and the rotator cuff.
8️⃣ Ability to perform the movement with crossed arms (Cross-Body) for variety.
9️⃣ Suitable for recovery and rehabilitation exercises with lighter weights.
🔟 Improvement of the “forward pushing” movement pattern.
Common Mistakes
❌ Shrugging the Shoulders: Excessive use of the upper trapezius muscles.
❌ Excessive Lower Back Arch: The lower back arches due to weak core muscles to facilitate the movement.
❌ Using Momentum/Body Swinging: Throwing the weight up instead of relying on full muscular control.
❌ Incomplete Range of Motion (ROM): Not raising the hand until it is parallel to the floor or returning the weight too quickly.
❌ Excessive Speed in the Return Phase: Neglecting the eccentric phase, which is crucial for growth.
Breathing Pattern
💨 Exhale: Concentric Phase (Lifting the weight)
🌬️ Inhale: Eccentric Phase (Lowering the weight)
🔸Valsalva Maneuver: When using heavy weights, to maintain intra-abdominal pressure and spinal stability, inhale before starting the movement and hold your breath throughout the lift, then exhale at the end of the movement or while lowering the weight.
ROM Guidelines
🔵 Recommended Range of Motion:
From the lowest point where tension is maintained on the deltoid (close to the body, without fully releasing the tension) until the arm is parallel to the floor or slightly higher (approximately 90 to 105 degrees).
🔵 Dangerous or Improper Range of Motion:
Raising the hands significantly higher than head level, which causes scapular rotation and increases stress on the joint.
Precautions & Contraindications
⚠️ Shoulder Impingement Syndrome: Individuals with a history of this injury should avoid raising their hands above shoulder level and limit the range of motion.
⚠️ Shoulder/Elbow Pain: If you feel pain, you should reduce the weight or switch to an alternative exercise (such as the overhead press).
⚠️ Lower Back Arching: Individuals with spinal issues should avoid moving their torso (swinging) and, if necessary, use a wall or chair for support.
Variations & Alternatives
📌 Simpler Version (Beginners): Light Dumbbell Front Raise.
📌 Advanced Version: Cable Front Raise performed simultaneously with both hands, or holding the weight at the peak of the movement for several seconds.
📌 Limited Equipment Alternative: Band Front Raise or Plate Front Raise.
Advanced Biomechanics
🧠 Force Path: The resistance force of the cable is nearly constant throughout the entire movement, and the path of motion can be defined in the Sagittal Plane.
🧠 Torque Moments: The torque in the shoulder area increases as the arm is raised, with the highest tension felt when the arm is horizontal (parallel to the floor). Unlike the dumbbell version, the cable maintains tension even at the bottom of the movement.
Programming Tips
📌 Suggested Repetitions and Sets: 3 to 4 sets with 8 to 15 repetitions (especially for hypertrophy/mass).
📌 Tempo: 2-0-2-1 (2 seconds up, 0 second pause, 2 seconds down, 1 second pause).
📌 Optimal Placement in Program: It is best placed as an accessory or isolation lift, after heavier compound movements (like the overhead press).
📌 Application: Excellent for anterior deltoid hypertrophy (building size) and muscular definition.
💠 Muscle Involvement
✅ The Cable Front Raise is a specialized movement for the deltoid, primarily focusing on the anterior head of this muscle, but other synergist muscles also play a role in the range of motion and stabilization.
Main muscles
Synergistic muscles
Stabilizers
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
💠 Other Exercises
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2️⃣ Muscle anatomy
3️⃣ Muscle physiology
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