Description

Front raises are an exercise in which you mainly train your front shoulder, but also your upper chest. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.

Exercise

Front lift

One-armed, standing

Type: Bilateral Rest: 120s Equipment: Kabelzug

Tutorial

1

Position the cable pulley on the lowest step and attach a simple handle. Stand with your back to the cable tower.
2

Grasp the left handle with an overhand grip (palm facing backwards) and hold it next to your upper left thigh. The left arm hangs down and the elbow joint is slightly bent.
3

Powerfully lift the handle up in front of your body until your arm is parallel to the floor. Your arm remains almost fully extended in front of your body. Hold the position briefly and exhale.
4

Slowly lower the handle in a controlled manner until you are back in the starting position. Your hand should be next to your thigh again. Breathe in as you do so.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.