Cable Front Raise with a small bar

The Cable Front Raise with a small bar isolates your anterior deltoids (front shoulders) by providing constant tension, requiring you to stand facing away from a low pulley, grab the bar with an overhand grip, and lift it in front of you to shoulder height with slightly bent arms, avoiding swinging and keeping your core tight for controlled movement up and down. Use a light-to-moderate weight, focusing on slow, controlled reps to feel the muscle work, not momentum.

How to Perform the Cable Front Raise (Bar)

Setup: Attach a small straight bar to a low cable pulley. Set the weight to a light or moderate setting.

Starting Position: Stand with your back to the machine, holding the bar with an overhand grip (palms facing down) at hip level, arms extended but not locked. Feet shoulder-width apart, core braced, shoulders back and down.

The Lift: Exhale and slowly raise the bar straight up in front of you, keeping a slight bend in your elbows, until your hands reach shoulder height (or slightly below).

The Hold: Pause briefly at the top, squeezing your front delts.

The Lower: Inhale as you slowly and controllably lower the bar back to the starting position, maintaining tension.