Cable Front Raise (Dual Cable)
Also known as: cable front shoulder raise, cable front raises, standing cable front raise, two arm cable front raise, straight bar cable front raise, Dual Cable Cable Front Raise
Gripping one low-pulley handle with both hands turns the cable front raise into a bilateral lift, closer in feel to a barbell front raise but with tension that never disappears at the bottom. Because both arms share a single attachment, the stronger side can dominate; keep the pull even and stop each rep at shoulder height.
How to do the Cable Front Raise (Dual Cable)
- Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip.
- Keep your back straight and your core engaged.
- Raise the cable handle in front of you, keeping your arms straight and your palms facing down.
- Continue lifting until your arms are parallel to the floor.
- Pause for a moment at the top, then slowly lower the cable handle back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without cable
Frequently asked questions
What muscles does the Cable Front Raise (Dual Cable) work?
The Cable Front Raise (Dual Cable) primarily works the delts. It also involves the traps and biceps, which assist the movement and stabilise the joints.
Is the Cable Front Raise (Dual Cable) good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cable Front Raise (Dual Cable) with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Cable Front Raise (Dual Cable)?
If you cannot do the Cable Front Raise (Dual Cable), try the Dumbbell Lateral to Front Raise, the Overhead Dumbbell Front Raise or the Dumbbell Front Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Front Raise (Dual Cable), a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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