TETSUBarbell Seated Behind Head Military Press vs Cable Front Raise
The Barbell Seated Behind Head Military Press and the Cable Front Raise both train the delts as their primary muscle. The Barbell Seated Behind Head Military Press uses a barbell while the Cable Front Raise uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Seated Behind Head Military Press | Cable Front Raise | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | triceps and upper back | triceps and forearms |
| Equipment | barbell | cable |
| Steps in our guide | 6 | 6 |
How each one starts
Barbell Seated Behind Head Military Press — first steps
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
Cable Front Raise — first steps
- Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip.
- Keep your back straight and your core engaged.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Seated Behind Head Military Press lets you load the heaviest weights and progress in small, steady jumps. The Cable Front Raise keeps constant tension on the muscle through the whole range of motion. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the delts adapting.
Full form guides
Common questions
Is the Barbell Seated Behind Head Military Press better than the Cable Front Raise?
Neither is universally better — both train the delts as the primary mover. The Barbell Seated Behind Head Military Press lets you load the heaviest weights and progress in small, steady jumps, while the Cable Front Raise keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Seated Behind Head Military Press and the Cable Front Raise in the same program?
Yes, but usually not in the same session — they overlap heavily on the delts. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Seated Behind Head Military Press and the Cable Front Raise work the same muscles?
The primary muscle is the same: the delts. Supporting muscles differ slightly — triceps and upper back for the Barbell Seated Behind Head Military Press versus triceps and forearms for the Cable Front Raise.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.