Shoulders · Lateral raise
Rope or Bar Front Raise
The Rope or Bar Front Raise mainly trains your front delts. Also working: side delts and chest.
One cable
Stable
How to do it
- Back to the tower, step over the cable: it runs between your legs
- Both hands on the attachment in front of your thighs
- Raise your arms, almost straight, to eye level
- Lower slowly, torso stays still
Coach’s tip
Take half a step forward so there’s tension right from the bottom. With the rope (thumbs up) it’s the most comfortable option for most shoulders.
Setup
Pulley
Pulley at the bottom
Grip
Rope, short bar or EZ bar
Load
One cable
You need
one of: Triceps rope, Short straight bar, EZ bar
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (lateral raise). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Rope or Bar Front Raise work?
Mainly the front delts. The side delts and chest help.
How do I set up the cable machine for the Rope or Bar Front Raise?
Pulley: Pulley at the bottom. Grip: Rope, short bar or EZ bar.
What can I do instead of the Rope or Bar Front Raise?
For the same movement: Cable Lateral Raise, Leaning Cable Lateral Raise and Crossover Cable Lateral Raise. In DCFT you swap with one tap.
DCFT
The Rope or Bar Front Raise in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.