Cable Rope Front Raise

Loop the rope through a low pulley, hold it between your legs, and stand tall facing away from the pulley. The cable loads the front delts from the start, so tighten your abs and glutes before you begin to keep your back from arching.

With a slight bend in your elbows, raise the rope in front of you to shoulder height. Think of the front of your shoulders lifting the rope; the less you lean back, the more direct the tension.

Pause briefly at shoulder height, then slowly lower the rope. Lower only as far as the cable keeps tension so the work does not drop off.

The rope allows freer hand positioning, making it easier to load the front delts at a comfortable shoulder angle. If it feels like your arms are doing all the work, lower the weight and lift from the front of your shoulders.

Using momentum or shrugging shifts the work from the front delts to your lower back and traps. Raising the rope too high can make your shoulder uncomfortable, so stop at a comfortable height.

Exhale as you lift and inhale as you lower. Because the cable keeps pulling, do not hold your breath if you want to keep your tempo.

At the top, opening the rope slightly outward can make the front-delt contraction easier to feel. First find a range where you can pause for 1 second and lower for 2 seconds with a light weight.