08/10/2025
🔥 Cable Front Raise (Shoulders) 🔥
A cable front raise targets the anterior deltoid (the front part of the shoulder), which plays a key role in shoulder flexion — lifting your arm forward — and contributes to overall shoulder strength, stability, and aesthetics.
Here’s why it’s a particularly effective choice compared to other variations:
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💪 1. Constant Tension
Unlike dumbbells, where tension drops off at the top of the movement due to gravity, the cable keeps tension on the delts through the entire range of motion. That consistent resistance helps recruit more muscle fibers and improves time under tension — both important for hypertrophy and endurance.
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🧠 2. Improved Mind–Muscle Connection
The smooth motion of the cable allows for a more controlled and focused contraction. You can fine-tune your tempo, making it easier to feel the anterior delts doing the work instead of the traps or momentum taking over.
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⚙️ 3. Joint-Friendly Resistance Curve
Cables provide a more natural resistance path that can reduce stress on the shoulder joint compared to free weights, especially for clients who may have minor impingement or mobility issues.
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🧩 4. Great for Shoulder Balance
Many lifters overdevelop the rear or lateral delts with presses and pulls, while the anterior delts get secondary work. Front raises (especially with cables) help restore balance and symmetry, which can also improve shoulder posture and reduce injury risk.
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🧱 5. Versatility
You can perform:
• Single-arm raises to correct imbalances.
• Cross-body raises to alter the angle of tension.
• Low-to-high raises for varied fiber recruitment.
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✅ Programming Tip
• Use moderate loads and higher reps (10–15) to avoid excessive strain.
• Focus on slow, controlled movement with minimal torso sway.
• Pair it with lateral and rear delt work for full 3D shoulder development.
As you can see, Julian and Ian are demonstrating them perfectly during a group PT session with John.
