Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePull
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Lying Cable Front Raise Instructions

  1. Attach a straight bar to a low pulley cable and set the appropriate weight on the stack.
  2. Grab the bar with an overhand grip around shoulder width apart. Facing the cable, bring the weight off the stack as you lay flat on your back.
  3. You can press your feet against the cable machine to help stabilize you. You can also place a block in front of the machine.
  4. Hold the bar down near your waist with your arms extended and a slight bend in the elbows. This is the starting position.
  5. Keeping your arms extended and your elbows slightly bent,  slowly raise the bar until it is almost straight above your head.
  6. Pause, and then slowly lower the weight back to the starting position.
  7. Repeat for desired reps.

Lying Cable Front Raise Tips

  • This is an isolation exercise so it's important to focus on proper technique to isolate the front deltoids.
  • Don't let the bar touch your body during the set.
  • Keep the rep timing slow, and lower the weight slowly.
  • Keep your midsection tight and your back straight. Don't swing to assist in moving the weight up.
  • Keep your head flat on the ground and look straight up at the ceiling during the movement.