Kabelzug-Frontheben

Deltamuskeln Schultern Kabelzug

Lerne, wie du Kabelzug-Frontheben mit korrekter Technik ausführst. Diese Kabelzug-Übung beansprucht hauptsächlich Deltamuskeln, mit sekundärem Fokus auf Trizeps, Unterarme.

Kabelzug-Frontheben Übungsdemonstration mit korrekter Technik

So führst du Kabelzug-Frontheben aus

Folge diesen Schritten, um Kabelzug-Frontheben mit korrekter Technik auszuführen:

1Stell dich schulterbreit hin und greife den Kabelgriff im Obergriff.
2Halte den Rücken gerade und den Rumpf angespannt.
3Hebe den Kabelgriff vor dir an, halte die Arme gerade und die Handflächen nach unten.
4Hebe weiter, bis die Arme parallel zum Boden sind.
5Halte kurz oben inne, dann senke den Kabelgriff langsam zurück in die Ausgangsposition.
6Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen.

Beanspruchte Muskeln bei Kabelzug-Frontheben

Primär

Deltamuskeln

Sekundär

TrizepsUnterarme

Übungsdetails

Gerät: Kabelzug
Körperteil: Schultern
Kategorie: Haupt

Muskeln & Anatomie

The cable front raise is the constant-tension version of the dumbbell or barbell front raise, targeting the anterior deltoid through shoulder flexion. By attaching a handle to a low cable pulley and raising the arm forward to approximately eye level, the anterior deltoid is trained against a resistance curve that remains consistent throughout the full range — unlike free weights, which provide minimal resistance at the bottom when the arm hangs at the side. The anterior (front) deltoid is the primary mover of shoulder flexion from zero to approximately 90 degrees of arm elevation. The clavicular head of the pectoralis major assists in the lower portion of the movement. The serratus anterior and upper trapezius stabilize the scapula against the forward load. Because the anterior deltoid is already heavily recruited in all pressing movements, the cable front raise is best reserved for lifters with a specific need for anterior delt development or for comprehensive shoulder programs targeting all three delt heads.

Profi-Tipps für bessere Ergebnisse

1Stand slightly in front of the cable pulley rather than directly above it. Standing in front means the cable pulls slightly backward at the bottom of the arc, creating tension on the anterior delt even at the starting position. This eliminates the dead zone that exists with free weights and creates constant tension from first inch to last.
2Supinate the hand (palm facing up) at the top of the movement to increase anterior deltoid activation. The anterior delt is an internal rotator of the shoulder — moving to a supinated hand position at the top of the raise cues this rotation and creates a more intense contraction in the front head than a neutral or pronated grip throughout.
3Exhale as you raise the cable and inhale during the controlled descent. This breathing pattern maintains intra-abdominal pressure for trunk stability and ensures the body does not use a breath-generated torso lean to assist the raise. Synchronizing breath with movement also helps control tempo and eliminate momentum.

Häufige Fehler vermeiden

✗ Leaning backward as the cable rises to reduce the effective load

Lösung: Backward lean generates momentum and reduces the deltoid's required contribution. Stand with a slight forward lean at the hips (10 degrees) and keep the torso completely stationary throughout all reps. The lean should be constant and non-increasing — it is a setup position, not a dynamic movement during the raise.

✗ Allowing the shoulder to shrug upward during the raise

Lösung: Shoulder elevation at the top of the front raise recruits the upper trapezius instead of maintaining anterior deltoid focus. Actively depress the shoulder away from the ear throughout the movement. The anterior deltoid should be doing the work of raising the arm — not the upper trap elevating the entire shoulder girdle.

✗ Raising the armpast eye level into shoulder impingement range

Lösung: Stopping at eye level or just above horizontal is mechanically sufficient for anterior deltoid training and avoids the impingement risk that comes with raising the arm toward overhead. The anterior delt reaches near-peak contraction at approximately shoulder height — continuing higher shifts load to the upper trap and increases shoulder joint stress.

✗ Using a grip that is too wide and shifting stimulus to the lateral delt

Lösung: A grip at shoulder width or slightly narrower directs the force vector along the anterior deltoid's primary line of action. A wide grip changes the moment arm and recruits more lateral delt, defeating the purpose of the front raise as an anterior delt isolation tool. Keep the grip narrow and focused.

So programmierst du Kabelzug-Frontheben

Sätze & Wiederholungen

2–3 sets of 12–15 reps. The cable front raise is a supplementary isolation movement for the anterior deltoid. Because pressing already develops the anterior delt substantially, limited direct volume is needed for most lifters. Two to three sets are sufficient. Physique athletes pursuing maximum anterior delt development may use 3–4 sets.

Häufigkeit

Once per week for most lifters, since the anterior deltoid is indirectly trained in every pressing session. If programming on a push day where overhead press and incline press are already performed, the anterior delt is well-stimulated before you even pick up the cable handle. Front raises are finishing work, not primary development.

Wo im Training einsetzen

Last exercise of a shoulder or push session, after all compound pressing and lateral raise work. The anterior delt is thoroughly pre-fatigued by the time front raises are performed, which means lighter loads are appropriate — matching the isolation nature of the exercise. Never perform front raises before pressing if strong pressing performance is the goal.

Wie du dich steigerst

Progress through tempo and range quality before adding load. A three-second concentric, one-second hold at the top, and three-second eccentric with a given cable weight is significantly more demanding than fast reps at heavier weight. Only increase cable stack weight after mastering controlled tempo across all sets.

Variationen & Alternativen

Barbell Front Raise

A fixed barbell allows heavier loading than the cable version. The resistance curve differs — minimal load at the bottom where the arms hang, maximal load at shoulder height. Better for strength-focused anterior delt training. The cable version provides more constant tension; the barbell version allows greater peak load.

Dumbbell Front Raise

Individual dumbbells allow each arm to travel its natural arc independently and can be performed alternating or simultaneously. Easier to set up than cables. The resistance curve is similar to the barbell — low at the bottom, high at shoulder height. Alternating dumbbell raises allow more focus on each shoulder individually.

Plate Front Raise

A single weight plate gripped at the three and nine o'clock positions provides a wide, stable hold and a slightly different loading profile. The plate's shape changes the grip and forearm position, which slightly alters anterior deltoid activation angle. A useful variation when barbells and dumbbells are unavailable or for programming variety.

Häufig gestellte Fragen

What muscles does the Kabelzug-Frontheben work?

The Kabelzug-Frontheben primarily targets your Deltamuskeln. Secondary muscles worked include Trizeps, Unterarme. This makes it an effective exercise for developing your shoulders.

What equipment do I need for the Kabelzug-Frontheben?

The Kabelzug-Frontheben requires kabelzug. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Kabelzug-Frontheben with proper form?

Start by stell dich schulterbreit hin und greife den kabelgriff im obergriff.. Halte den Rücken gerade und den Rumpf angespannt. Hebe den Kabelgriff vor dir an, halte die Arme gerade und die Handflächen nach unten. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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