Cable Front Raises
Get Set: Set the cable pulley at the lowest setting with a bar attached. Straddle the cable and hold onto the bar with hands positioned narrower than shoulder width.
Work: Keeping arms just short of straight with your shoulders and traps pressed down, lift the bar slightly above eye level. Lower weight slowly.
Tip: It’s easy to quickly release the weight and lose tension in the front delt, so be sure to control the negative by taking two to three seconds to lower the weight.
Rear Deltoid Cable Rows
Get Set: Set the cable pulley about shoulder height with a rope attached. Take a few steps back to get tension in the pulley. Set feet in a shallow lunge position.
Work: Pull elbows back and slightly up, thinking about initiating the exercise with the rear deltoid and not the hands. Slowly release the weight, keeping body stable.
Tip: To keep this exercise out of your trapezius muscle and in your deltoid, keep your neck relaxed and your shoulders pressed down.
Switch it up: This exercise can also be performed seated on a bench.
