Anterior Raise - Cable
Recommendations: 2-3 Sets, 8-12 Reps, 20-40 Wght
Beginner Anterior Delts Traps Strength Cable Machine Pull Gym
Purpose: This exercise strengthens the front deltoid muscle area.
Benefits: This exercise isolates the anterior delt muscle. The use of a cable keeps tension on the muscle groups throughout the range of movement.
Stand with your feet about shoulder-width apart. Hold a cable handle in your right hand with an overhand grip in front of your body (palm facing down). This is the starting position. Keeping your shoulder down (do not shrug) and your elbow slightly bent, raise the handle straight up toward shoulder level. As the handle reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement. Lower the handle slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Stand with your feet about shoulder-width apart. Hold a cable handle in your left hand with an overhand grip in front of your body (palm facing down). This is the starting position. Keeping your shoulder down (do not shrug) and your elbow slightly bent, raise the handle straight up toward shoulder level. As the handle reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement. Lower the handle slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The anterior (front) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It raises the arm toward the front and rotates the arm inward.
Step 1
While standing, grasp a cable handle with your right hand, in front of your body, palm facing down.
Stand with your feet about shoulder-width apart. Hold a cable handle in your right hand with an overhand grip in front of your body (palm facing down). This is the starting position.
Step 2
Keep your shoulder down while raising the right handle to shoulder level. Rotate the arm inward as if you are pouring water.
Keeping your shoulder down (do not shrug) and your elbow slightly bent, raise the handle straight up toward shoulder level. As the handle reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement.
Step 3
Lower the handle slowly to the starting position.
Lower the handle slowly to the starting position. Inhale during this movement. Hold a cable handle in your right hand with an overhand grip in front of your body (palm facing down). Repeat as required.
Step 4
While standing, grasp a cable handle with your left hand, in front of your body, palm facing down.
Stand with your feet about shoulder-width apart. Hold a cable handle in your left hand with an overhand grip in front of your body (palm facing down). This is the starting position.
Step 5
Keep your shoulder down while raising the left handle to shoulder level. Rotate the arm inward as if you are pouring water.
Keeping your shoulder down (do not shrug) and your elbow slightly bent, raise the handle straight up toward shoulder level. As the handle reaches shoulder level, rotate it as if you are pouring water from a pitcher to increase the effectiveness of the exercise. Exhale during this movement.
Step 6
Lower the handle slowly to the starting position.
Lower the handle slowly to the starting position. Inhale during this movement. Hold a cable handle in your left hand with an overhand grip in front of your body (palm facing down). Repeat as required.