Front Raise One-Arm
- Grasp the D-handle with a closed, overhand (pronated) grip.
- Turn your back to the pulley and position the cable next to you on the side of your working arm.
- Stand straight with feet in a stable stance and with a slight bend in the knees.
- Extend arm downward, keeping a slight bend in elbow, with hand at your side.
Upward movement/concentric phase:
- Raise arm, lifting the handle directly in front of you. Lift until your arm reaches the level of your shoulder.
- Maintain a slight bend in your elbow throughout the entire movement.
- Keep the torso and legs motionless throughout the movement.
Downward movement/eccentric phase:
- In a controlled fashion, slowly lower the weight by reversing the movement to starting position.
- Complete set and repeat with opposite arm.
FAQ'S & FACTS ABOUT Front Raise One-Arm
What Is A One-Arm Cable Front Raise?
A one-arm cable front raise is a resistance exercise, which targets the anterior deltoid. This exercise is performed at a cable crossover station. It is performed standing while raising one arm against resistance in front of the body.
The concentric portion of the lift is shoulder flexion. The eccentric portion is shoulder extension as the weight is lowered.
The purpose of the front raise is to strengthen the anterior deltoid while also promoting the hypertrophy (increases in size) of this muscle.
Why Do A One-Arm Cable Front Raise?
The cable front raise activates the anterior deltoid as the anterior deltoid is a primary flexor of the shoulder joint. Activating the anterior deltoid contributes to the hypertrophy of the shoulder muscles, providing roundness around the front.
Although it is primarily an exercise for aesthetics, front raises also serve as an auxiliary exercise that can increase strength involved in other multi-joint exercises.
The unilateral fashion of this exercise allows the lifter to focus on one arm at a time. Performing this exercise with a cable provides constant resistance throughout the entire range of motion.
Anatomy Of A One-Arm Cable Front Raise
The deltoid is a thick, multipennate muscle that forms a curtain around the shoulder. It is the primary muscle involved with arm abduction and the anterior fibers are a primary shoulder flexor. When developed, the deltoids give the shoulder their round shape. The origin of the deltoid is located at the insertion of the trapezius, lateral third of the clavicle and the acromion spine of the scapula. Its insertion is located at the deltoid tuberosity of the humerus.
The pectoralis major assists the deltoid with shoulder flexion. The pectoralis major originates at the sternal end the clavicle, sternum and rib cartilage (ribs 1-6) with fibers converging at the insertion located at the greater tubercle of the humerus.
The coracobrachialis assists the pectoralis major and anterior deltoid with shoulder flexion. It is a small muscle originating at the coracoid process of the scapula and inserting half way down the shaft of the humerus.
The biceps brachii consists of two heads, the long head and the short head. The long head tendon helps stabilize the shoulder joint and its origin is located at the tubercle and lip of the glenoid cavity of the scapula (shoulder blade). The short head origin is located at the coracoid process of the scapula (shoulder blade). The long and short head unite as the muscle bellies run down the front of the arm. Both heads merge, sharing insertion into the radial tuberosity of the elbow joint. The biceps brachii assists with shoulder flexion as a weak shoulder flexor.
The wrist extensors and rotator cuff muscles play an essential role in stabilizing the wrists, forearms and shoulders during this exercise.
Variations Of A One-Arm Cable Front Raise
Cable front raise, dumbbell front raise, barbell front raise, EZ bar front raise.
How To Improve Your One-Arm Cable Front Raise
Focus on the concentric portion of the contraction, concentrating on “squeezing” as the arm approaches shoulder level.
Emphasis on eccentric contractions, prolonging the eccentric portion of the contraction, may also be incorporated in a training program focused on increasing strength. This should be implemented accordingly and with adequate muscle recovery as eccentric contractions cause substantial damage to muscle tissue.
It’s important to note that your repetition and set volume will depend on your goals (e.g. strength, hypertrophy, muscular endurance). It is also important to allow adequate recovery days in between shoulder training days to allow muscles to repair.
Common Mistakes When Doing One-Arm Cable Front Raises
Raising the arms above the level of the shoulder can minimize the activation of the anterior deltoid and place negative stress on the shoulder joint.
Swinging the torso and/or moving the legs throughout the movement minimize the activation of the working muscles and increase the risk for injury. Do not use body momentum to lift the weight during concentric phases. Do not drop the weight on its way down. The concentric and eccentric phases should be controlled.
Injuries Or Ailments & Their Effects Regarding One-Arm Cable Front Raises
If the lifter has a compromised range of motion with the shoulder joint and/or performs this exercise incorrectly, this exercise can increase the risk of injury and/or exacerbate a previous injury. Performing this exercise with a weight too heavy for the lifter can also increase the risk for injury.
If proper technique and recovery are not adhered to, impingement syndrome, rotator cuff injuries, and glenoid labrum tears may result.
Lifters with a history of shoulder injury or present state of injury should consult with a physical therapist or orthopedic physician before performing this exercise.