Elevación Frontal En Cable

deltoides hombros cable

Aprende cómo hacer el Elevación Frontal En Cable con la forma y técnica correcta. Este ejercicio de cable trabaja principalmente tu Deltoides, con énfasis secundario en Tríceps, Antebrazos.

Demostración del ejercicio Elevación Frontal En Cable mostrando la forma correcta

Cómo Hacer el Elevación Frontal En Cable

Sigue estos pasos para realizar el Elevación Frontal En Cable con la forma correcta:

1Ponte de pie con los pies al ancho de los hombros y sujeta el asa del cable con agarre prono.
2Mantén la espalda recta y el abdomen activado.
3Eleva el asa al frente con los brazos rectos y las palmas hacia abajo.
4Sigue subiendo hasta que los brazos queden paralelos al suelo.
5Haz una breve pausa arriba y luego baja el asa lentamente hasta la posición inicial.
6Repite durante el número de repeticiones indicado.

Músculos Trabajados en Elevación Frontal En Cable

Principal

deltoides

Secundario

trícepsantebrazos

Detalles del Ejercicio

Equipo: cable
Parte del Cuerpo: hombros
Categoría: Principal

Músculos y Anatomía

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.

Consejos Pro para Mejores Resultados

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.

Errores Comunes que Debes Evitar

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

Corrección: 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

Corrección: 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

Corrección: 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

Corrección: 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.

Cómo Programar el Elevación Frontal En Cable

Series y Repeticiones

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.

Frecuencia

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.

Dónde Colocarlo en tu Entrenamiento

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.

Cómo Progresar

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.

Variaciones y Alternativas

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.

Ejercicios Relacionados

Preguntas Frecuentes

What muscles does the Elevación Frontal En Cable work?

The Elevación Frontal En Cable primarily targets your Deltoides. Secondary muscles worked include Tríceps, Antebrazos. This makes it an effective exercise for developing your shoulders.

What equipment do I need for the Elevación Frontal En Cable?

The Elevación Frontal En Cable requires cable. 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 Elevación Frontal En Cable with proper form?

Start by ponte de pie con los pies al ancho de los hombros y sujeta el asa del cable con agarre prono.. Mantén la espalda recta y el abdomen activado. Eleva el asa al frente con los brazos rectos y las palmas hacia abajo. 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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