Cable Forward Raise
Cable Forward Raise turns unbroken cable tension into round, durable shoulder caps — simple enough to learn in one session.
How to do Cable Forward Raise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold the cable handle with an overhand grip, palms facing down, and your arms fully extended in front of you.
- Keeping your arms straight, raise the cable handle up to shoulder level.
- Pause for a moment at the top, then slowly lower the cable handle back down to the starting position.
- Repeat for the desired number of repetitions.
Cable Forward Raise Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Forward Raise Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Easier and Harder Than Cable Forward Raise
Swap Cable Forward Raise For
Cable Forward Raise — Frequently Asked Questions
How do you do the Cable Forward Raise?
Stand with your feet shoulder-width apart and your knees slightly bent. Hold the cable handle with an overhand grip, palms facing down, and your arms fully extended in front of you. Keeping your arms straight, raise the cable handle up to shoulder level. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Forward Raise work?
The Cable Forward Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with a cable machine.
How many sets and reps of the Cable Forward Raise should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Forward Raise good for beginners?
Yes. The Cable Forward Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Cable Forward Raise?
Try the Band Y-raise, Dumbbell Seated Alternate Shoulder or the Left Hook. Boxing. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
