How many sets and reps of the cable front raise should a beginner do?

Two to three sets of 12 reps per side is a good starting range, since the cable keeps tension on the front delt the whole time and a high rep count is enough to feel it working. Progress by moving up one pin on the stack once you can complete every set without leaning into the pull.

What can you do instead of the cable front raise without a cable machine?

A dumbbell or plate front raise trains the same anterior-delt pattern, and a band anchored underfoot recreates the steady cable-like tension if no machine is around.

What is the cable front raise good for, and when is it not worth doing?

The constant cable tension makes it a solid isolation finisher for the front delt after a pressing session, useful when you want extra volume without more heavy pressing. It adds little if your front delts are already fatigued or sore from bench or overhead work earlier in the session, since piling more anterior-delt isolation on top of that raises the risk of irritating the shoulder rather than building it.

Beginner

Cable Front Raise

Because the cable pulls down and back, the front delt stays loaded through the whole range instead of going slack at the bottom like it does with dumbbells. That constant tension makes it an excellent way to isolate and fatigue the anterior head. Use it as a controlled accessory or finisher for the front of the shoulder.

Equipment: Cables
Body part: Shoulder
Type: Strength
Browse by muscle: Deltoid Anterior
Browse by movement: Shoulder Raise

How to do it

1
Set a pulley to the lowest position and attach a straight bar or single handle.
2
Stand facing away from or beside the stack and hold the attachment at your thighs.
3
Keep a slight bend in the elbows and brace your abs.
4
Raise your arms straight out in front to about shoulder height against the cable's pull.
5
Lower under control back to the start and repeat without swinging.

Tips

Position yourself so the cable keeps tension on the delt even at the bottom of the rep.
Keep your torso upright and still; let the shoulders do the lifting.
Stop at shoulder height rather than swinging overhead.

Variations

Common mistakes

The torso leans forward into the pull at the bottom of the rep, letting body weight rather than the shoulder start the movement.
Standing too close to the machine lets the plates touch down at the bottom, which erases the tension advantage a cable front raise is supposed to provide.
The bar tilts to one side when one arm pulls harder than the other, quietly shifting more of the load onto the stronger shoulder.
Once the arms reach the top, momentum from the hips keeps them rising past shoulder height instead of stopping under control.

Frequently asked

How many sets and reps of the cable front raise should a beginner do?: Two to three sets of 12 reps per side is a good starting range, since the cable keeps tension on the front delt the whole time and a high rep count is enough to feel it working. Progress by moving up one pin on the stack once you can complete every set without leaning into the pull.
What can you do instead of the cable front raise without a cable machine?: A dumbbell or plate front raise trains the same anterior-delt pattern, and a band anchored underfoot recreates the steady cable-like tension if no machine is around.
What is the cable front raise good for, and when is it not worth doing?: The constant cable tension makes it a solid isolation finisher for the front delt after a pressing session, useful when you want extra volume without more heavy pressing. It adds little if your front delts are already fatigued or sore from bench or overhead work earlier in the session, since piling more anterior-delt isolation on top of that raises the risk of irritating the shoulder rather than building it.

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