Cable machines are a perfect modality to bring variations into your workout program. And there are a lot of ways that you can use a cable machine to strengthen the muscles of your upper body, especially your shoulder muscles.
You can use cable machines, different angles and positions to train your shoulder muscles. Here are some best cable shoulder exercises that will specifically target every part of your delts.
So, read the article till the end, you will also find out one great cable shoulder workout.
- Also Read : 10 Best Shoulder Exercises – Shoulder Workout for Beginners
- Also Read : 10 Best Bicep Workouts – Best Bicep Exercise for Beginners
Table of Contents
10 Effective Cable Shoulder Exercises
These 10 best cable shoulder exercises will target all three deltoids and also your upper back muscles.
01. Single-Arm Cable Lateral Raise
Cable lateral raises are popular moments and this exercise can strengthen the muscles of your shoulder, this exercise also gives you the round look on your shoulder. A cable lateral raise will target the lateral head of your deltoids, which is the main muscle responsible for the width of your shoulder.
How to perform:
- Begin by standing to the side of the cable machine and adjust the cable to the lowest point.
- Attach a handle to the cable, then hold the handle in one hand. This will be the starting position.
- Exhale, start raising your arm straight up until it’s parallel to the floor.
- Inhale, lower your arm back to the starting position.
- Keep a slight bend in your elbow that can protect your joints, but if you allow for too much, you won’t be targeting your shoulder muscles.
- Do the same process with the other hand.
- Alternate both hands and do three sets of 12 to 16 reps for each hand.
02. Face Pulls
Face pulls is another best exercise for your back shoulder and also for your entire scapular muscles. This exercise targets your rear delts, muscles of your upper back and face pulls are great for those who want to improve their posture.
How to perform:
- Attach a rope to the cable machine at the upper part (highest point).
- Stand in front of the cable machine and hold each end of the rope and take a few steps back (use an overhand grip).
- Lift your elbows so they are level with your shoulder.
- Exhale, bend the elbows and start pulling the rope towards your face.
- When the rope gets close to your face, split your hands so that one end of the rope goes on either side of your face.
- Pause the moment for a second and then return back to the starting position on an inhale.
- Do 2 to 3 sets of 15 to 20 reps.
03. Cable Anterior Raises
Cable anterior raises is one of the best exercises for the front part of your shoulder. This exercise can completely isolate your front delts.
This is one of the best ways to perform with a straight bar attachment. It can help you to sculpt fuller, more pronounced shoulder muscles.
How to perform:
- Hook the pulley at a lower part of the cable machine and attach a straight bar on it.
- Stand straight with one foot on either side of the cable with your back facing the cable machine.
- Bend down and grab the bar in both hands, walk forward a few steps to put tensions on the cable. The bar should be close to your hip while starting this movement.
- Exhale, raise your arms straight up until the bar is parallel with the floor.
- Inhale, lower the bar back down to the starting position and then repeat the movement.
- Do 2 to 4 sets of 12 to 15 reps.
04. Bent-Over Rear Delt Flyes
If you’re looking to define shoulder muscles and look good from all angles, then make sure to add bent-over rear delt flyes to your shoulder workout. Because this exercise targets the rear delt which is the back part of your shoulder muscles.
How to perform:
- Stand in the center of the cable machine and adjust the cables so they are at the lowest part of the machine.
- Hold the cables in each hand, crossing them (they form an “X”).
- Hing at your hips.
- Exhale, raise your arms straight up to the sides until they are parallel to the floor.
- Inhale, slowly lower back down your arms to the starting position.
- Keep your elbows locked and bent slightly.
- Do 2 to 4 sets of 12 to 14 reps.
05. Cable Shoulder Press
The cable shoulder press exercise is similar to an overhand press. Cable shoulder press will target all muscles of your shoulder.
How to perform:
- Attach the straight bar to the cable machine and adjust the cable to the lowest part of the cable machine.
- Pull the bar up so it’s sitting in front of your shoulder.
- Inhale, engage the score and squeeze the glutes.
- Exhale, raise the bar straight up over your head.
- Make sure you are not using your legs to help you push it up.
- Inhale, slowly lower the weight back to the starting position.
- Do 2 to 4 sets of 12 t 16 reps
06. Cable Upright Row
This is one of the best exercises that target the front part of the shoulder and cable upright row is a good accessory exercise to add to your upper body workout.
To perform this exercise, you can use either rope attachment or straight bar attachment. Adjust the bar at the lowest point of the cable machine.
How to perform:
- Stand in front of the cable machine, and grab the bar or rope with both hands, then take a few steps back to put tension on the cable.
- Exhale, bend your elbows and pull the bar or rope straight up towards your chest until they are level with shoulders.
- Inhale, lower the weight back to the starting position.
- Do 2 to 4 sets of 12 to 16 reps.
07. Leaning Single-Arm Lateral Raises
This exercise is a variation of the single-arm lateral raise that will allow you to target your delt.
How to perform:
- Stand straight next to the cable machine.
- Grab the side of the machine with your opposite hand and adjust your feet so they are close to the cable machine.
- Lean out to one side, holding onto the cable machine.
- Exhale, raise your arm straight up until it is parallel to the floor.
- Inhale, lower the weight back to the starting position.
- Keep your elbows locked with a slight bend.
- Do 2 to 4 sets of 12 to 14 reps.
08. Rear Delt Crossover
The rear delt crossover is another best cable machine shoulder exercise that you can do on a regular basis. This exercise targets your rear delts muscle of your shoulder.
How to perform:
- Stand straight in front of the cable machine and grab a cable in each hand, make sure they cross (they form an “X”).
- Exhale, start with separating your arms and pull them down and back.
- Inhale, return back to the starting positions.
- Make sure to avoid arching your back, and letting momentum take over.
- Do 2 to 4 sets of 10 to 14 reps.
09. Incline Cable Front Raises
Incline cable front raise is another variation to the regular front raises. This exercise targets your front delt without activating other muscles. This exercise is great because after doing this exercise you will feel an amazing pump and your shoulder will look bigger.
How to perform:
- Place the incline bench in between the cable machine and fix the bench at 90-degree angle.
- Attach both the handless at the lower end of the cable machine.
- Hold both the handles from each hand and lay down on the bench. Your lower back and neck should not bend too much.
- Start raising your both hands forwards and pause the moment at shoulder height.
- Slowly, bring your both hands to the starting position.
- Do 2 to 4 sets of 12 to 14 reps.
10. Cable Shrug
Shrug exercise targets your trapezius, and they create an additional stimulus for the shoulder.
How to perform:
- Attach a straight bar to the cable and adjust the cable to the lowest part of the cable machine.
- Grab the bar with both hands using an overhand grip.
- Exhale. Shrug your shoulder up towards your ears to lift the weight. Make sure not to move your arms.
- Inhale, lower the weight back down to the starting position.
- Do 2 to 4 sets of 14 to 16 reps.
Cable Shoulder Workout
We discussed cable shoulder exercises, now you can choose any 3 to 4 cable shoulder exercises to make a great shoulder workout.
Keep the list of cable shoulder exercises in mind and start planning your next shoulder workout and you will never have trouble getting the nicely shaped shoulder you have always wanted.
Example:
| Single-Arm Cable Lateral Raise | 3 sets of 12 to 16 reps for each hand |
| Face Pulls | 2 to 4 sets of 12 to 15 reps |
| Cable Anterior Raises | 2 to 4 sets of 12 to 15 reps |
| Bent-Over Rear Delt Flyes | 2 to 4 sets of 12 to 14 reps |
| Cable Shoulder Press | 2 to 4 sets of 12 t 16 reps |
| Cable Upright Row | 2 to 4 sets of 12 t 16 reps |
| Leaning single-arm Lateral Raises | 2 to 4 sets of 12 to 14 reps |
| Rear Delt Crossover | 2 to 4 sets of 10 to 14 reps |
| Incline Cable Front Raises | 2 to 4 sets of 12 to 14 reps |
| Cable Shrug | 2 to 4 sets of 14 to 16 reps |
FAQs on Cable Shoulder Exercises
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What are 5 Shoulder Exercises?
Here are 5 best shoulder exercises and also you can read this article – 10 Best Shoulder Exercises for beginners.
01. Standing Barbell Overhead Press.
02. Single Arm Dumbbell Overhead Press.
03. Dumbbell Lateral Raise.
04. Single Arm Bottoms Up Kettlebell Overhead Press.
05. Cable Face Pull -
What Workouts Work Deltoids?
You can read this article: 7 Best Rear Delt Exercises for Strength and improve your Posture.
Conclusion
Above exercises all about how to use a cable machine to train the entire shoulder muscles. Remember, always add dumbbell and barbell exercises along with cable shoulder exercises to give the perfect shape and size to your shoulder. because cable shoulder exercises are not enough for shoulder growth.
Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.
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