Muscle & Fitness UK – July 2019

COVER STORY

12 MUSCLE & FITNESS/JULY 2019

Even with the front deltoids getting worked a lot with many
chest exercises and big shoulder presses, I still like to give
them attention – especially towards the end of my shoulder
routine. Just like with the lateral cable raises, I find that a
couple of sets of front cable raises after the focused
alternating dumbbell raises, really helps make all the deltoid
heads pop and gives you the kind of deep burn that lets you
know changes are coming!

With so much dumbbell and fixed-handle work, I like to
finish on a rope-based movement, which allows for a different
feeling in the muscle, as well as greater variation in hand
position.

Stand in front of a lower cable puller with a rope

attachment connected to the end of the cable. Grip the

rope at the end using an overhand grip (the rope and cable

should be running down and behind you, between your legs).

With a slight bend at the knees, raise the rope forwards,

keeping your arms straight and stopping when they’re parallel

to the floor. Following the same slower-eccentric movement

back down as with exercise 5, return the arms back down

towards starting position, stopping just before the hands

touch the thigh.

Perform 12-15 repetitions for 2 sets total, allowing no

longer than 45-60 seconds rest between the two sets.

EXERCISE #6 – FRONT CABLE ROPE RAISE