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Shoulders Cable Intermediate Unilateral Video

How to do the Cable Front Raise Single Arm

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

Cable Front Raise Single Arm is an isolation exercise targeting primarily the front deltoids of the shoulders. It is performed by raising a single cable handle in front of the body, with resistance provided by the cable machine. The unilateral nature of this exercise helps to identify and correct muscle imbalances in the shoulders, ensuring balanced development. This exercise is ideal for incorporating into a strength training routine and requires a good understanding of shoulder mechanics.

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

Step by step

  1. 1

    Stand facing away from the cable machine, feet hip-width apart, and grasp a single cable handle in one hand.

  2. 2

    With your arm slightly bent and your palm facing down, raise the handle in front of you to shoulder height.

  3. 3

    Pause at the top, then slowly lower the handle back to the starting position to complete one rep.

Coaching cues

  • Keep your core engaged to avoid arching your back during the lift.
  • Perform the movement in a controlled manner to maximize muscle engagement and reduce the risk of injury.
  • Ensure a slight bend in your elbow throughout the exercise to avoid stress on the joint.

Sets, reps and where it fits

Muscle

3–4 × 8–12

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 Single Arm alternatives

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

Cable Front Raise Double 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 Single Arm work?

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

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

For muscle: 3–4 sets of 8–12 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 Single Arm?

Same movement pattern, different equipment: Cable Front Raise Double 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 Single Arm good for beginners?

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