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Front Cable Raise

IntermediateStrengthTier T3

You stand facing away from a low cable pulley, holding one handle with your arm down in front of your thigh. Keeping your torso still, you raise the straight arm forward, then lower it. You repeat on the other side.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Select the weight on the low pulley and take the handle in your left hand.
  1. A man standing with his back to a cable tower, left arm hanging straight down in front of his thigh, holding a cable handle.

    Step 1 of 3

    Stand facing away from the low pulley with your feet about hip-width apart. Hold the single handle in your left hand, arm straight down in front of your left thigh at arm's length, elbow with a slight bend, palm turned back toward your thigh.

  2. The same man, his left arm now raised to the front until it is slightly above shoulder height, palm down.

    Step 2 of 3

    Keeping your torso still, raise your left arm to the front with a slight bend in the elbow and your palm facing down, until your arm is slightly above parallel to the floor. Pause for a second at the top.

  3. A man standing with his back to a cable tower, left arm hanging straight down in front of his thigh, holding a cable handle.

    Step 3 of 3

    Stand facing away from the low pulley with your feet about hip-width apart. Hold the single handle in your left hand, arm straight down in front of your left thigh at arm's length, elbow with a slight bend, palm turned back toward your thigh.

Breathing

  • Exhale as you raise the handle to the front; inhale as you lower it back down to the starting position.

Safety Information

Warning: keep your torso still through the raise and the lower. Do not lean back, twist or rock your body to swing the handle up. Keep the same slight, fixed bend in the elbow throughout both phases -- do not let it straighten fully or bend further to help lift the handle. Stop and lower the handle back to the starting position with control immediately if you feel pain, pinching, or numbness in the shoulder, arm, or hand at any point in the raise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.