Male model ex_2Y6C6Y

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Shoulders · Cable

Cable One Arm Front Raise

beginnerstrengthOne side at a time

Cable One Arm Front Raise is a beginner isolation strength exercise that works the delts (shoulders), with the upper chest and upper back assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Shoulders · Anterior Deltoids

Secondary muscles

Upper Chest · Clavicular Head
Upper Back · Trapezius

How to do Cable One Arm Front Raise

Attach a single handle to a low pulley on a cable machine. Stand facing away from the machine, holding the handle with your right hand, palm facing back. Step forward to create tension in the cable.
Stand with your feet shoulder-width apart, keeping your back straight. Let your arm fully extend down by your side.
Raise the handle straight in front of you to shoulder height, keeping your arm straight but with a slight bend in the elbow.
Slowly lower the handle back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Avoid locking your elbow; keep a slight bend to reduce strain on your joints.
Exhale as you raise the handle and inhale as you lower it back down.
Avoid locking your elbow; keep a slight bend to reduce strain on your joints.

Cable One Arm Front Raise alternatives

Dumbbell One Arm Front Raise

Delts · intermediate

Dumbbell One Arm Lateral Raise

Delts · intermediate

Dumbbell Incline One Arm Lateral Raise

Delts · intermediate

Band Front Raise

Delts · beginner

More delts exercises

Barbell Front Raise

Delts · intermediate

Dumbbell Front Raise

Delts · intermediate

Kettlebell Front Raise

Delts · intermediate

Plate Front Raise

Delts · intermediate

Dumbbell Single Arm Underhand Front Raise

Delts · intermediate

Cable Bent Over One Arm Lateral Raise

Delts · beginner

Dumbbell Lying One Arm Rear Lateral Raise

Delts · beginner

Suspension Trainer With Grips Front Raise

Delts · intermediate

Cable One Arm Front Raise FAQ

What muscles does Cable One Arm Front Raise work?

Cable One Arm Front Raise mainly works the delts in the shoulders (Anterior Deltoids). The upper chest and upper back work as secondary muscles.

What equipment do you need for Cable One Arm Front Raise?

You need a cable.

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

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable One Arm Front Raise good for beginners?

Yes. Cable One Arm Front Raise is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Cable One Arm Front Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable One Arm Front Raise?

Other exercises for the delts include Dumbbell One Arm Front Raise, Dumbbell One Arm Lateral Raise, Dumbbell Incline One Arm Lateral Raise and Band Front Raise.

For developers

Use Cable One Arm Front Raise in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_2Y6C6Y" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_2Y6C6Y",
  "name": "Cable One Arm Front Raise",
  "model": "male",
  "target": "Delts",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_2Y6C6Y/mp4-720.mp4?…",
    "poster": "https://…/ex_2Y6C6Y/poster.jpg?…"
  }
}