Shoulders · Lateral raise
Single-Arm Cable Front Raise
The Single-Arm Cable Front Raise mainly trains your front delts. Also working: side delts and chest.
One cable
Stable
How to do it
- Back to the tower, cable running past the outside of your leg
- Arm almost straight, back of the hand facing up
- Raise your arm forward to eye level
- Lower slowly, then switch sides
Coach’s tip
The front delt already works in every press: this is fine-tuning, so keep it light. If you lean back as you lift, it’s too heavy.
Setup
Pulley
Pulley at the bottom
Grip
Single handle, one arm
Load
One cable
You need
Single handles
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 Single-Arm Cable Front Raise work?
Mainly the front delts. The side delts and chest help.
How do I set up the cable machine for the Single-Arm Cable Front Raise?
Pulley: Pulley at the bottom. Grip: Single handle, one arm.
What can I do instead of the Single-Arm Cable 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 Single-Arm Cable 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.