Derek Lunsford has concluded that the best way to train with constant tension while he is on his way to the 2025 Olympia final is to connect itself with cable front increases. This is why and how you can try it yourself.
Derek Lunsford is the highly decorated bodybuilder who became the 212 Olympia champion in 2021, only to change things and dominate the open division of Mr Olympia in 2023, making him the first man in history who won in both categories. Last year, however, Lunsford lost the chance to win a back-to-back victory over the ‘O’, the third place in 2024. Yet, with an Arnold Classic Trophy, and a powerful show during his Pittsburgh Pro winning, both in 2025, this could be the year that he regains the title. To this end, Lunsford leaned in the cables to further strengthen his training. “I used cables for front increases this year,” the bodybuilder confirmed to his 1.5 million Instagram followers in a recent message, which demonstrated the details while he picked it up.
Why perform the Raise cable front?
In the first place, the front raise mass builds in the front (front) deltoids of the shoulders. You will also recruit secondary muscles to complete the movement range, such as the Trapezius muscle in the upper back and neck, plus the clavicular head of your chest muscles. Although front increases can be performed in different ways, such as with dumbbells, barbells or resistance tires, the cable version has a number of advantages to consider.
Advantages of the front raise of the cable
The first to be noted about the front -raise of the cable is that your chosen attachment will strongly influence the move. Bar confirmations require, for example, a bilateral style of Lift, where both arms work together to increase the weight. In this example, however, Lunsford chose the wristband confirmation to unilaterally control the weight, which means that he can ensure that the muscles on each side of his body are the same and strong.
Lunsford is going heavy here, but his chosen cable confirmation means that it is not limited by grip strength. Moreover, the cable movement is on a fixed path, so that it can better insulate the shoulders without losing its balance. “Feels much more constant tension in the muscle than free weights,” the big man explained. Lunsford demonstrated the move and took its time with both the positive and negative parts of the front cable increase. He also noted that it is able to adjust the positioning of the cables is another bonus insofar as it comes in the right position. To grow your own boomy shoulders, you strive for 3 sets of 9 to 12 repetitions, aimed at the failure at the end of each set.
Derek Lunsford will put this detailed training on the test when he tries to regain the title of Mr Olympia between 9 and 12 October 2025 in Las Vegas. Click here for more information.
To follow the Van Derek Lunsford trip on Instagram, Click here.
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