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Cable One Arm Front Raise

Cable One Arm Front Raise

The Cable One Arm Front Raise is a dynamic upper body exercise that primarily targets the front deltoids (shoulders) while also engaging the muscles in the upper back, arms, and core. This exercise is great for improving shoulder strength, stability, and overall upper body balance. To perform the Cable One Arm Front Raise, you'll need access to a cable machine or a resistance band attached to a sturdy anchor. Begin by standing with your feet shoulder-width apart and a slight bend in your knees for stability. Grasp the cable handle or resistance band with one hand, ensuring that your palm is facing downward and your arm is fully extended in front of your body. Engage your core and maintain a tall posture throughout the exercise. Slowly raise your arm out in front of you, keeping it straight and in line with your shoulder. As you lift, focus on using your shoulder muscles to control the movement rather than relying on momentum or using excessive weight. Pause for a moment at the top of the movement, ensuring that your arm is parallel to the floor and in line with your shoulder. Avoid leaning or arching your back during this exercise to prevent strain or injury. Exhale as you lower your arm back to the starting position in a controlled manner. To increase the challenge, you can adjust the weight or resistance, or try performing the exercise from a kneeling or standing split stance position. As with any exercise, it's important to maintain proper form and listen to your body. Start with a weight or resistance level that allows you to perform the exercise with good technique and gradually progress as you become stronger and more comfortable. Incorporate the Cable One Arm Front Raise into your upper body workout routine for well-rounded shoulder development and enhanced upper body strength. Remember to always warm up before exercising and consult with a fitness professional to ensure that this exercise is appropriate for your individual needs and fitness goals.


  • Stand beside a cable machine with your feet shoulder-width apart.
  • Attach a D-handle to the machine at the lowest position.
  • Grasp the handle with your left hand, palm facing down.
  • Keep your arm straight and your back straight.
  • Raise your left arm in front of you until it is parallel to the floor.
  • Hold this position for a brief pause.
  • Slowly lower your arm back down to the starting position.
  • Repeat the movement for the desired number of repetitions.
  • Switch sides and perform the exercise with your right arm.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise, keeping your back straight and core engaged.
  • Use a weight that challenges you but still allows you to perform the exercise with correct form.
  • Keep your movements controlled and avoid using momentum to lift the weight.
  • Exhale as you lift the cable towards the front, and inhale as you lower it back down.
  • Don't forget to warm up before starting the exercise to prepare your muscles and prevent injury.
  • Include the cable one arm front raise as part of a well-rounded shoulder workout routine.
  • Gradually increase the weight or resistance over time as your strength improves.
  • If you're experiencing any discomfort or pain during the exercise, stop and consult with a fitness professional.
  • Stay consistent with your workouts and practice the cable one arm front raise regularly to see progress.
  • Pay attention to your shoulder alignment and avoid any excessive strain or rotation during the movement.

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