Cable Palm-Up Front Raises

Cable Palm-Up Front Raises targets the anterior deltoids through a cable front raise. The palm-up grip changes the shoulder position and also involves the upper fibres of the chest.

Primary muscle

Shoulders

Primary musclesAnterior deltoids

Secondary musclesUpper pectoralis major, Serratus anterior, Upper trapezius

Equipment

Strength Machine

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How to perform Cable Palm-Up Front Raises

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Attach a single D-handle to the lowest cable setting. Stand facing away from the machine with the feet about shoulder width apart and the handle resting in front of one thigh.
Hold the handle with an underhand grip so the palm faces upward. Keep the elbow softly bent but fixed, brace the abdomen, and stand tall without leaning back.
Raise the arm straight forward from the shoulder while keeping the palm up and the torso still.
Stop when the hand reaches about shoulder height, before the shoulder shrugs or the ribs lift.
Lower the handle to the thigh over about two seconds while resisting the cable, then complete the set and change arms.

Common Cable Palm-Up Front Raises mistakes

Bending the elbow into a curl

Keep the soft elbow bend fixed so the movement stays at the shoulder instead of turning into an elbow exercise.

Swinging the torso

Use a lighter cable setting and keep the ribs stacked over the pelvis without leaning backward to lift the handle.

Raising past shoulder height

Stop around shoulder height before the shoulder shrugs or the upper arm moves into an uncomfortable range.

Dropping the handle

Take about two seconds to lower the arm and keep tension on the cable until the handle returns to the thigh.

When to modify or choose another exercise

Bending the elbow into a curl: Keep the soft elbow bend fixed so the movement stays at the shoulder instead of turning into an elbow exercise.
Raising past shoulder height: Stop around shoulder height before the shoulder shrugs or the upper arm moves into an uncomfortable range.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Palm-Up Front Raise with No Load: Practise the straight forward arm path with the palm facing up and the torso still before attaching resistance.

How to use Cable Palm-Up Front Raises in a training program

Where it fits in a session

Place Cable Palm-Up Front Raises after compound pressing so local shoulder fatigue does not reduce overhead or bench-press performance.

How often to use it

Use one to three times per week and count pressing volume that already trains the front and side shoulders.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength accessory	2–4	6–10	75–150 sec	Leave 2–3 controlled reps in reserve
Muscle growth	2–4	10–20	60–120 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Use Cable Palm-Up Front Raises after Seated Dumbbell Shoulder Press rather than before the main press.
Pair it with Standing Face Pull or a rear-shoulder exercise for complementary shoulder work.

Scale the movement