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shoulders

One-Arm Low-Pulley Front Raise Neutral Grip

A one-arm cable front raise with your thumb pointing up, which is easier on the shoulder joint than the palm-down version.

beginnercable machinesingle handle attachment

One-Arm Low-Pulley Front Raise Neutral Grip, start position
START
One-Arm Low-Pulley Front Raise Neutral Grip, end position
END
BEFORE YOU START2
  1. Set the pulley to the lowest position and attach a single handle.
  2. Choose a light weight with the pin.
HOW TO DO IT

Get into position

  1. Stand facing away from the machine with the cable running between your legs.
  2. Grab the handle with one hand in front of your thigh.
  3. Step forward until the weight lifts off the stack.

Check: You are standing with your back to the machine, the handle in front of your thigh with your thumb forward.

Raise

  1. Raise the arm straight out in front until your hand is level with your shoulder, thumb up.
  2. Pause for a second at the top.

Check: Your arm is straight out in front at shoulder height with the thumb up, and your trunk is upright.

Lower slowly

  1. Lower the weight slowly back to the start.

Check: The weight is back at the start and your trunk has not moved.

That is one rep. Do all the reps on one side, then switch hands.

Breathe out as you raise in about 1 second; pause; breathe in as you lower over 2 seconds.

MUSCLES WORKED
One-Arm Low-Pulley Front Raise Neutral Grip: muscles worked, front view
One-Arm Low-Pulley Front Raise Neutral Grip: muscles worked, back view

front delts

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES2
  • Swinging the weight up with the body. Momentum, not the shoulder, lifts the weight. Fix: Stand still; if you have to rock, the weight is too heavy.
  • Shrugging the shoulders up toward the ears. Fix: Keep your shoulders down; lift with the arm, not the neck.
SAFETY2
  • Use light weights; the shoulder muscles are small.
  • Stop at shoulder height; going higher pinches the shoulder.
EQUIPMENT SETTINGS
  • cable machine · pulley: lowest position
RELATED EXERCISES

variants: single arm cable front raise

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