Step by step
- With your back to the low pulley, grab the bar or handle between your legs.
- With your arms almost straight, raise them forward to shoulder height.
- Hold for a moment.
- Lower slowly.
Tip: The front of your shoulder already works hard in presses: it doesn't need much extra volume.
Common mistakes
Keep your body still and abs braced.
Stop at shoulder height.
Keep your shoulders down throughout.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Do I need front raises?
They're not essential if you already do chest and shoulder presses, but they work as a complement.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add cable front raise to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.