Cable Straight Bar Front Raise

PT Will Duru’s Perspective

The cable straight bar front raise is a great exercise for developing the front of the shoulders.

I like this movement because the cable provides constant tension throughout the entire range of motion, which helps keep the anterior deltoids working from start to finish.

Many people rely solely on pressing exercises for shoulder development. While presses are excellent, isolation exercises like front raises can help bring extra attention to the front delts and improve shoulder development.

Add cable straight bar front raises to your training if you want stronger shoulders, improved upper-body aesthetics, and better pressing performance.

About PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Builds front shoulder strength
• Improves shoulder definition
• Enhances pressing performance
• Maintains constant tension through the movement
• Improves shoulder control
• Supports balanced shoulder development
• Easy to progress with cable resistance

Why Train the Shoulders?

Strong shoulders are important for almost every upper-body movement.

They contribute to pressing, lifting, carrying, throwing, pushing, and pulling movements both inside and outside the gym.

Training the shoulders can help:

• Build broader-looking shoulders
• Improve upper-body strength
• Increase pressing performance
• Improve shoulder stability
• Support injury prevention
• Enhance athletic performance
• Improve posture and movement quality

Well-developed shoulders also create a stronger upper-body appearance and help balance chest and back development.

What Type of Workout Does This Exercise Fit Into?

The Cable Straight Bar Front Raise works well in:

• Shoulder workouts
• Push workouts
• Upper-body workouts
• Chest and shoulder workouts
• Bodybuilding programmes
• Hypertrophy programmes
• Strength training programmes
• Functional fitness workouts

This exercise is usually performed after compound movements such as shoulder presses, incline presses, or bench presses.

Sample Shoulder Workout Programme

Beginner Shoulder Workout

1. Seated Shoulder Press – 3 sets × 10-12 reps
2. Cable Straight Bar Front Raise – 3 sets × 12-15 reps
3. Dumbbell Lateral Raise – 3 sets × 12-15 reps
4. Rope Face Pull – 3 sets × 15-20 reps

Intermediate Shoulder Workout

1. Barbell Military Press – 4 sets × 6-10 reps
2. Seated Dumbbell Shoulder Press – 3 sets × 8-12 reps
3. Cable Straight Bar Front Raise – 3 sets × 12-15 reps
4. Dumbbell Lateral Raise – 3 sets × 12-15 reps
5. Cable Reverse Fly – 3 sets × 15 reps
6. Rope Face Pull – 3 sets × 15-20 reps

12REPS Coach Recommendation

For most people, I would place the Cable Straight Bar Front Raise after your main pressing exercises.

A balanced shoulder workout could look like:

1. Barbell Military Press
2. Seated Dumbbell Shoulder Press
3. Cable Straight Bar Front Raise
4. Dumbbell Lateral Raise
5. Cable Reverse Fly
6. Rope Face Pull

This combination trains the front, side, and rear deltoids for complete shoulder development.

Frequently Asked Questions

Is the cable straight bar front raise good for beginners?
Yes. It is simple to learn and helps isolate the front deltoids effectively.

What muscles does the cable straight bar front raise work?
It primarily targets the anterior deltoids, with assistance from the upper chest and core.

How high should I raise the bar?
Raise the bar to approximately shoulder height to keep tension on the shoulders.

Should I use heavy weight?
Moderate weight with strict control usually produces the best results.

How many reps should I perform?
Aim for 10 to 15 repetitions with controlled form and constant tension.