One-Arm Cable Front Raise
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Description
The One-Arm Cable Front Raise is an isolation exercise targeting the anterior deltoid muscle. It involves lifting a cable handle in front of the body using one arm, which helps in developing shoulder strength and stability. This exercise is performed using a cable machine, allowing for constant tension throughout the movement.
How to Perform
- Stand facing a cable machine with your feet shoulder-width apart.
- Attach a single handle to the low pulley and set the appropriate weight.
- Grasp the handle with one hand, palm facing down, and step back slightly to create tension in the cable.
- Keep your arm straight but not locked, and maintain a slight bend in your elbow.
- Engage your core and keep your back straight throughout the movement.
- Slowly raise the handle in front of you to shoulder height, keeping your arm extended.
- Pause briefly at the top of the movement, ensuring full contraction of the shoulder muscle.
- Lower the handle back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching to the other arm.
What Muscles Work
Primary Muscle:
Tips
- Focus on maintaining a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum by swinging your body; keep movements deliberate and steady.
- Ensure your shoulder does not elevate towards your ear during the lift; keep it relaxed and down.
- Start with a lighter weight to master form before progressing to heavier loads.
- Keep your wrist neutral throughout the exercise to prevent strain.
- Breathe out as you lift the handle and inhale as you lower it back down.
Common Mistakes
- Using too much weight, leading to swinging or using momentum instead of controlled movement.
- Leaning backward or forward, compromising core stability and balance.
- Lifting the cable above shoulder height, which can strain the shoulder joint.
- Allowing the wrist to bend rather than keeping it neutral, reducing tension on the target muscles.
- Not engaging the core, resulting in a lack of support for the movement.
- Shrugging the shoulder during the lift, which shifts focus away from the front deltoid.
- Failing to maintain a slight bend in the elbow, increasing strain on the joint.
- Neglecting to control the eccentric phase, letting the weight drop instead of lowering it slowly.
- Standing too close or too far from the cable machine, affecting the tension and effectiveness of the exercise.
Recommended Exercises
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