Summary
Jeff Cavaliere introduces the “relay raise,” a cable or band exercise designed to maximize the stretch reflex for the front deltoid. By positioning the arm behind the body at the start of the movement, the exercise overcomes the limitation of traditional dumbbell front raises, which are blocked by the thighs. As a bonus, the core is actively engaged throughout the movement.
Key Points
- Traditional front raises are limited by the thighs when using dumbbells, restricting the range of motion and reducing the stretch on the front deltoid
- The stretch reflex is emphasized as critical for two reasons: it produces a stronger muscular contraction and creates greater microcellular muscle damage due to the elongated position under tension
- The relay raise uses a low cable or resistance band to allow the arm to travel behind the body, creating a true stretch on the front deltoid before the lift begins
- Maintaining a fixed 90° bend in the elbow throughout the movement is essential — extending the arm would shift work to the tricep rather than isolating the front delt
- The movement is named “relay raise” because the arm position mimics handing off a baton during a relay race
- The core is visibly activated as a secondary benefit during the exercise
- The principle applied here is described as “applying the science to the strength” — using biomechanics to optimize muscle targeting
Exercise Details
Exercise: Relay Raise
Target Muscles
- Primary: Front deltoid (anterior deltoid)
- Secondary: Core/abdominals
Equipment
- Low cable pulley or resistance band
Proper Form Cues
- Set the cable or band at a low anchor point
- Grip the handle and establish a 90° angle at the elbow
- Stride forward so the working arm travels behind the body into extension at the bottom of the movement — this creates the stretch on the front delt
- Raise the hand upward toward the ceiling, keeping the elbow angle consistent throughout
- Do not straighten the arm during the raise — keep the bend maintained
- Lower back into the stretched position in a controlled manner before the next rep
Common Mistakes to Avoid
- Extending/straightening the elbow during the raise — this recruits the tricep and reduces front delt isolation
- Using a dumbbell without the cable/band setup — this limits the range of motion and eliminates the bottom stretch
- Not striding out far enough to allow the arm to pass behind the torso at the bottom
Sets/Reps
- Not specified in this video