The front shoulder lift with low pulley is an excellent way to overload the frontal deltoids with constant tension in order to maximize the muscle bundle of the area.
The low pulley front lift is a variation of the front lift, one of the standard exercise movements for the shoulder. Where the lifting can be performed using a D-handle, rope or even the short bar attached to the low pulley.
That means you can perform front cable lifts with both arms at once or with only one (if you use the D-handle attachment).
In the single-arm version, you can extend the range of motion by passing the parallel at the top of each repetition. And using a pulley (instead of dumbbells or bar), you will achieve constant resistance throughout the movement.
Let’s see how to properly perform this shoulder exercise.
HOW TO PERFORM THE FRONT LIFT WITH LOW PULLEY?
- To start, connect a D-handle to a low pulley cable and stand near the weight pile.
- Hold the handle or handle with your right hand, with a pronation grip (palm down).
- Keep your eyes forward and hold the handle right next to your thighs in order to lift the weight of the battery.
- Now raise your arm almost straight until you reach head height (near shoulder height or a little higher).
- Keep your elbow fixed in position throughout the movement (only a slight bend in the elbow is allowed).
- Pause, then slowly lower yourself back to the starting position.
- Complete the prescribed number of repetitions with your right arm, then switch hands immediately and perform the same number with your left arm.
MUSCLES INVOLVED IN EXERCISE
The front shoulder lift with low pulley focuses on developing the deltoids (mainly the anterior deltoid), as well as the clavicular head of the pectoralis major and, to a much lesser extent, the short head of the biceps brachii.
EXECUTION TIPS AND COMMON MISTAKES
Keep your body still (avoid moving your torso while lifting your weight). You can only help yourself by slightly bending your knees while performing the lift.
Don’t let the handle touch your body or the pile of weights drop sharply.
Keep your wrists straight with your palms down and keep a slight semiflexion in your elbow.
Focus on just moving the shoulder joint to complete each repetition. Remember that this is an isolation exercise, so the focus should be on technique and muscle contraction, not weight.
A common mistake to avoid is swinging your body forward to help you lift too heavy a load. In these cases, it is much better to work with less weight.