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Shoulders Cable Intermediate Video

How to do the Cable Front Raise Double Arm

Primary: Front Delts · also works Traps, Upper Back.

The Cable Front Raise Double Arm is a strength training exercise that targets the shoulder muscles, specifically the anterior deltoid. This exercise involves using a cable machine to raise both arms in front of you, providing constant tension on the shoulder muscles throughout the movement. It is an isolation exercise that helps to build muscle strength and endurance in the shoulders, making it a valuable addition to any upper body workout routine.

Demo video: Cable Front Raise Double Arm · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Attach a straight bar to the low pulley of a cable machine.

  2. 2

    Stand facing away from the machine, holding the bar with an overhand grip, and arms extended down in front of you.

  3. 3

    Keep your back straight and feet shoulder-width apart.

  4. 4

    Lift the bar up to shoulder height with both arms straight, then lower it back down slowly.

Coaching cues

  • Keep a slight bend in your knees to maintain stability.
  • Engage your core to avoid using your lower back during the lift.
  • Focus on slow, controlled movements to maximize muscle engagement.

Sets, reps and where it fits

Muscle

3–4 × 10–15

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Cable Front Raise Double Arm alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cable Front Raise Single ArmCable · intermediate Band Front RaiseResistance Band · beginner Front RaiseDumbbell · beginner Dumbbell Front Raises StandingDumbbell · beginner Front Delt Plate RaisesDumbbell · beginner Standing Front Barbell Raise Over HeadBarbell · intermediate

Frequently asked questions

What muscles does the Cable Front Raise Double Arm work?

Primary: Front Delts. Secondary: Front Delts, Traps, Upper Back

How many sets and reps of Cable Front Raise Double Arm should I do?

For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Cable Front Raise Double Arm?

Same movement pattern, different equipment: Cable Front Raise Single Arm, Band Front Raise, Front Raise, Dumbbell Front Raises Standing, Front Delt Plate Raises, Standing Front Barbell Raise Over Head.

Is the Cable Front Raise Double Arm good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.