This is a shoulder exercise that targets the front deltoids while also engaging the upper chest.
- +Isolates anterior deltoids
- +Provides constant tension
- +Allows for controlled movements
- –Requires proper form to avoid injury
- –May lead to shoulder imbalances if overdone
This exercise targets:
Shoulders
Front Delts
Side Delts
Rotator Cuff
Chest
Upper Chest
Serratus
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a cable to the lowest pulley with a single handle
- Stand facing away from the stack, handle in one hand, cable between your legs
- Feet hip-width, slight knee bend, core tight, chest up, shoulders down
- Grip neutral, slight bend in the elbow; don’t lock it
- Raise the handle straight forward to shoulder height; pause briefly
- Lower slowly under control to the start; avoid swinging
- Exhale as you lift, inhale as you lower
- Use light–moderate weight; keep torso still and avoid leaning back