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Front raise on the cable pulley
Front raises are an immensely popular exercise for training the anterior shoulder muscles. Whether at the gym or at home, this exercise provides athletes with the opportunity to strengthen their anterior deltoids. The execution is straightforward, making front raises on the cable machine a staple in the workout routines of beginners, advanced individuals, and professionals alike.
This fundamental exercise can serve both muscle-building and weight-loss purposes. Depending on preference, front raises can be performed unilaterally or bilaterally. Additionally, there are various variations of front raises on the cable machine, including the use of dumbbells, barbells, or resistance bands, as I will explain later in my post.
Muscles Engaged in Front Raises on the Cable Machine The fitness exercise of front raises on the cable machine primarily targets the front part of the deltoid muscle (Musculus deltoideus pars clavicularis). Additionally, the lateral and posterior parts of this muscle (Musculus deltoideus pars acromialis et spinalis) provide support. The trapezius muscle (Musculus trapezius) is also involved in the trained musculature.
Execution of Front Raises on the Cable Machine Front raises on the cable machine are a true classic with a simple execution. However, I would like to provide information on the correct body position and optimal execution in the following, ensuring that no potential is left untapped during fitness training.
Body position
Start by standing shoulder-width in front of the cable machine. Slightly bent knees protect the joints while keeping the upper body upright. A slight arch in the lower back is also recommended. Ensure a stable stance and focus your gaze on the cable machine. Then, grip the short bar with an overhand or neutral grip.
Movement execution
You can now begin with the execution of front raises on the cable machine. Your arms are positioned at the sides of your body, with slightly bent elbows. Exhale as you simultaneously lift your arms forward. The upward movement concludes when the bar reaches the level of the upper chest. Inhale as you return to the starting position, ensuring constant tension on the cable throughout.
Stressed muscles and common mistakes
Despite the straightforward handling, beginners often exhibit incorrect executions when performing front raises on the cable machine. Here, we highlight the most common mistakes and provide advice on how to correctly perform the exercise.
✅ Excessive Momentum: Overusing momentum when lifting the arms results in underutilizing the training potential. Execute the movement exclusively with the strength of your arms and shoulders.
✅ Hasty Execution: In the gym, it's common to observe athletes rapidly moving their arms up and down. However, employing a moderate pace allows for more effective training of the shoulder muscles.
✅ Body Sway: The body should remain rigid throughout the entire range of motion. Ensure that the force originates solely from the arms and shoulders. Your body should not sway.
Alternatives and similar exercises to the cable front raise
If you're looking to add variety to your workout routine, several options are available as alternatives to front raises on the cable machine. In the following section, various exercises present themselves.
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