Cable Forward Raise

Target muscle

Delts

Also works

Triceps, forearms

Equipment

Cable

Body part

Shoulders

How to do the cable forward raise

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold the cable handle with an overhand grip, palms facing down, and your arms fully extended in front of you.
3. Keeping your arms straight, raise the cable handle up to shoulder level.
4. Pause for a moment at the top, then slowly lower the cable handle back down to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the shoulders (deltoids). The triceps and forearms work as secondary muscles. See all shoulder exercises or every cable exercise.