Do you want to tone up your shoulders and achieve the body of your dreams? If so, cable exercises are a great way to make that happen.
Shoulder workouts with cables have become an increasingly popular choice among those looking to enhance their shoulder strength. Do you want to know why?
This is because cables provide constant tension throughout the entire range of motion, which helps increase strength and sculpt your muscles from head to toe.
FYI: Working out with cables targets all three heads of the deltoid muscles-front, middle, and back giving you balanced development for complete shoulder health and strength.
So, what are some effective cable exercises, and how do you perform them?
12 Cable Exercises for Sculpted Shoulders
Cable exercises are a great way to target your shoulder muscles.
They can help shape and strengthen the muscles in your upper body for better posture, improved range of motion, and increased strength.
Don’t forget to add a good post workout routine to heal your sore muscles.
Let’s read them one by one:
1. Standing Cable Shoulder Press
The standing cable shoulder press benefits the deltoid muscles responsible for shoulder flexion and abduction.
It helps sculpt the shoulders, improve posture and increase strength and muscle size.
How to do it
- Adjust the cable machine pulley to the lowest setting and attach a single-handle grip to each.
- Stand with feet shoulder-width apart, and grab the handles with an overhand grip.
- Position hands at shoulder height, elbows bent at 90 degrees.
- Keep back straight and engage your core.
- Exhale and press the handles overhead, fully extending your arms.
- Hold briefly at the top, then inhale as you slowly return to the starting position, maintaining control.
- Aim for 3-4 sets of 10-12 repetitions, focusing on form and control.
2. Seated Cable Rear Delt Fly
The seated cable rear delt fly is one of the good cable workouts to help you shape and sculpt your shoulders.
This exercise works the posterior deltoid muscles and helps improve shoulder stability during related movements like rowing sports or pushups.
How to do it?
- Sit on a highly stable bench facing the low pulley station.
- Hold each handle of the pulley.
- Bring your arms out to your sides at a 45-degree angle
- Pull your hands, meeting at the centerline of your body
- Slowly bring them back to the initial position
- Proceed for the desired reps.
3. Cable Upright Row
Cable upright rows not only help shape and contour your upper body.
The exercise also engages multiple muscle groups, such as the trapezius and rhomboids in the back and the deltoids.
How to do it?
- Stand wide feet facing the machine
- Grasp the handle, keeping arms wider than shoulder-width apart
- Drive your elbows upward towards the chin
- Slowly lower yourself back to the starting position
- Perform in 4 sets of 10-12 repetitions
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4. Standing Cable Face Pull
The Standing Cable Face Pull is an effective part of gym cable exercises that strengthens your rear deltoids, teres major, rhomboids, and trapezius muscles.
It helps to improve posture and upper back stability for streamlined active movement.
How to do it?
- Stand facing away from the cable machine, keeping feet at hip-width apart
- Hold each side of the handle
- Pull the handles outward at the shoulder blade level
- Slowly return to the starting position
- This can be done for 1-3 sets of 8-15 repetitions.
Effective Cable Machine Exercises to Strengthen Shoulder
Here are some effective cable exercises that will give your shoulders maximum strength:
5. Standing Cable Lateral Raise
The Standing Cable Lateral Raise is an ideal shoulder cable exercise that simultaneously targets all three deltoid muscles.
It increases strength, improves muscular tolerance and gives stability.
How to do it?
- Stand close to a cable station with weight on either side
- Raise both arms to shoulder level while keeping them straight
- Lower one arm at a time to the starting position
- Complete these repetitions for several sets.
6. Cable Arnold Press
Cable Arnold press simultaneously targets various muscles, including the biceps, triceps, deltoids, and trapezius.
This is a great exercise to enhance shoulder stability, develop lean mass, and improve the body's posture.
It involves both pressing and rotating movements, which can help prevent muscle imbalances.
How to do it?
- Set the cable machine pulley to the lowest setting and attach D handles.
- Stand with feet shoulder-width apart away from the cable machine.
- Grab the D handles from both hands with palms facing you.
- Keep the elbows slightly bent and forearms parallel to the ground.
- Press the handle away from the chest in an upward motion.
- Rotate your arms while pressing and extend the arms fully.
- Return to the starting position while rotating your palms again
- Perform 3-4 sets of 8 to 12 repetitions.
7. Cable Underhand Front Raise
Cable underhand front raises and targets front deltoids while involving the biceps to some extent.
As the resistance in this exercise is controlled, there will be less pressure on the joints compared to free weights exercises.
How to do it?
- Adjust the cable machine to the lowest setting.
- Stand with feet apart equals shoulder width.
- Grab the bar, keeping the width slightly more than your shoulders
- Lift the bar while engaging your core
- Elevate your arms until they are completely parallel to the ground
- Lower the bar back down to the starting position
- Repeat it a couple of times to get good results
8. Cable Shrug Pull Exercise
Cable shrug is an exercise that gives you neck and shoulder stability by directly targeting the trapezius muscles.
The cable creates a constant tension that enhances muscle engagement and promotes muscle growth.
How to do it?
- Set your cable machine to lower settings
- Stand straight, facing the cable machine
- Grab the bar and keep your feet apart at shoulder-width
- Keep your arms straight and lift the shoulders to ear level
- Lower the bar back down to the starting position
- Repeat a couple of times while maintaining good form
Dynamic Cable Shoulder Workouts for a Defined Body
Following are the must-try cable shoulder workouts to get rounded shoulders and a defined body:
9. Single Arm Cable Alternating Shoulder Press
The single-arm cable alternating shoulder press strengthens the core muscles and targets the deltoid more effectively.
This increases the mind-muscle connection and allows one to concentrate on the specific muscles while being used at that time.
How to do it?
- Stand facing the cable machine with feet shoulder-width apart
- Hold the handle with one hand, bringing it to the shoulder level
- Keep the elbow bent at a 90-degree angle.
- Extend your arm fully overhead and press the handle.
- Lower the handle back to the starting position.
- Complete the desired number of repetitions on one side.
10. Cable Y Raise
Cable Y raise is a cross-pull exercise mainly targeting deltoid muscles.
Focusing on the deltoid muscles improves posture and helps stabilise the shoulders and back muscles.
How to do it?
- Adjust the cable machine to the lowest position, attaching the D handle.
- Stand with feet shoulder-width apart.
- Step back while holding the D handle with slightly bent knees.
- Your body should form a Y shape with your arms at shoulder height.
- Lift them up, keeping your arm straight.
- Lower it down at its starting position.
- Repetitions are required for good form.
11. Cable External Rotation
Cable external rotations are one of the upper shoulder workouts for strengthening the muscles responsible for external rotation of the shoulder.
It specifically targets the infraspinatus and teres minor muscles.
It helps strengthen the muscles that support the shoulder joint and provides posture while reducing shoulder-related problems.
How to do it?
- Set the cable machine pulley to the lowest setting and attach the D handle or rope handle.
- Stand with feet shoulder-width apart at the side of the cable machine.
- Hold the handle from the hand away from the machine with the elbow slightly bent.
- Lift the cable handle across your body
- Slowly return to the starting position.
- Complete the desired number of repetitions.
12. Cable Internal Rotation
Cable internal rotation is the front cable pull exercise that targets the muscles responsible for the shoulders' internal movement.
This exercise provides stability and mobility to the shoulders and helps balance the strength of opposing muscle groups, which is important for joint health.
How to do it?
- Adjust the pulley at shoulder level and attach the D handle or rope handle.
- Stand with your feet shoulder-width apart or kneel at the side of the cable machine.
- Hold the pulley handle with the hand close to the cable machine
- Pull the handle towards your body by just using your forearm.
- After a pause, slowly return to the starting position.
- Perform the desired number of repetitions.
Conclusion
In short, cable exercises are a great way to train your shoulders and have a body that is in good form.
They are great for beginners as it's difficult to balance the weights at the start of your workout journey, but in cable exercises, there is no direct load on your body, which means you don’t have to balance any weight and can get maximum benefits from it.
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