Cable Front Raise - One Arm
Differentiation: Mechanics
This variation of a front raise is unique. Here is how: you use a cable machine. The cable machine maximizes the amount of resistance applied to your front deltoids throughout the movement. This exercise differs from a one-arm front delt raise performed with a dumbbell. Using a cable machine offers an anchor point. Using a free weight does not offer an anchor point and does not apply maximum resistance throughout each rep. | You perform reps with one arm for a full set, | then switch the handle to your other arm. This exercise increases the strength and definition in your front deltoid muscles. Since you work only one arm at a time, | you must engage the oblique on the opposite side of the deltoid you are working to counterbalance the weight on your other side. Engaging your core eventually increases the overall strength of your core.
Starting Position
To get into starting position, do this...
1) Locate a cable machine.
2) Set the pulley at its lowest setting, closest to the floor.
3) Obtain a single stirrup handle attachment.
4) Clip the single stirrup handle attachment onto the pulley hook.
5) Stand with your back to the machine
6) Place your feet shoulder-width apart for stability.
7) Grasp the handle - with your hand - palm facing backward.
8) Hold the handle at your side with your arm hanging loosely.
9) Put your other hand on your hip for balance.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you pull the handle up and out using an arc motion
3) ...until the handle is about parallel with the floor.
4) Pause for a count of one second.
5) Then, inhale while lowering your arm and allowing the handle to retract downward using a controlled movement
6) ...until your arm is again straight at your side.
7) Repeat reps for a full set using that arm.
8) When all reps are finished, switch the handle to your other hand. Then, perform the same number of reps using your other arm.
Proper Form
Pay special attention to following proper form by...
Keep your non-working arm straight as you pull the weight up with other arm.
Don't swing your body in an effort to lift the weight.
Keep your elbow above your hand at all times, which will keep all of the pressure of the movement on your front delt, providing you with the maximum potential benefit.
Your elbow should be slightly bent, not locked.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.