Cable Forward Raise

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Matutunan kung paano gawin ang Cable Forward Raise nang may tamang form at technique. Ang cable exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Triceps, Forearms.

Cable Forward Raise exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Cable Forward Raise

Sundin ang mga hakbang na ito para maisagawa ang Cable Forward Raise nang may tamang form:

  1. 1Tumayo nang may lapad ng balikat ang pagitan ng mga paa at bahagyang nakabaluktot ang mga tuhod.
  2. 2Hawakan ang cable handle gamit ang overhand grip, nakaharap pababa ang mga palad, at ganap na nakaladlad ang mga braso sa harapan.
  3. 3Na pinapanatiling tuwid ang mga braso, itaas ang cable handle pataas sa taas ng balikat.
  4. 4Sandaling huminto sa itaas, pagkatapos dahan-dahang ibaba ang cable handle sa simula.
  5. 5Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Cable Forward Raise

Primary

delts

Secondary

tricepsforearms

Exercise Details

Equipment
cable
Body Part
shoulders
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Cable Forward Raise?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Cable Forward Raise?

Ang Cable Forward Raise ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Cable Forward Raise?

Ang Cable Forward Raise ay nangangailangan ng cable. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Cable Forward Raise nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang may lapad ng balikat ang pagitan ng mga paa at bahagyang nakabaluktot ang mga tuhod. Hawakan ang cable handle gamit ang overhand grip, nakaharap pababa ang mga palad, at ganap na nakaladlad ang mga braso sa harapan. Na pinapanatiling tuwid ang mga braso, itaas ang cable handle pataas sa taas ng balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Cable Forward Raise?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Cable Forward Raise?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Cable Forward Raise best for?

The Cable Forward Raise fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.

I-track ang Cable Forward Raise sa Cora

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