Single Arm Cable Front Raise
Also known as: one arm cable front raise, cable front raise single arm, single cable front raise
In SetGrip: Cable Front Raise (Single Arm)
Facing away from a low pulley with a single handle, each front delt lifts against tension that never slackens, even down at the thigh where a dumbbell just rests. The one-sided pull also asks your trunk to resist a subtle twist, and the free hand can brace on the machine to keep every rep honest.
How to do the Single Arm Cable Front Raise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold the cable handle with an overhand grip, palms facing down, and your arms fully extended in front of you.
- Keeping your arms straight, raise the cable handle up to shoulder level.
- Pause for a moment at the top, then slowly lower the cable handle back down 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
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
Frequently asked questions
What muscles does the Single Arm Cable Front Raise work?
The Single Arm Cable Front Raise primarily works the delts. It also involves the triceps and forearms, which assist the movement and stabilise the joints.
Is the Single Arm Cable Front Raise good for beginners?
Yes. The Single Arm Cable Front Raise is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Cable Front Raise?
If you cannot do the Single Arm Cable Front Raise, try the Cable Front Raise, the Cable Lateral Raise or the Dumbbell Around the World. 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 Single Arm Cable Front Raise, 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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