Are you looking for toned shoulders and achieve the body of your dreams? If so, cable exercises are a great way to make that happen. Cable equipment has become an increasingly popular choice among those looking to target specific muscle groups in their workouts. Cables provide constant tension throughout the entire range of motion, which helps increase strength and sculpt your muscles from head to toe.
The cable exercises for shoulders can help build strong shoulder muscles and add definition to this often underutilized body area. Working out with cables targets all three heads of the deltoid muscles-front, middle, and rear-giving you balanced development for complete shoulder health and strength.
Here are 10 cable exercises for shoulders that will help you achieve the body you've dreamed of.
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10 Cable Exercises for 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. Here are 10 cable exercises you can add to your routine for more muscular shoulders!
1. Standing Cable Shoulder Press
The standing cable shoulder press is excellent for sculpting the shoulders and increasing strength and muscle size. It's especially beneficial for the deltoid muscles responsible for shoulder flexion and abduction.
Along with strengthening the deltoids and other stabilizing muscles, this exercise also develops better posture due to increased control over movement.
How to Do It?
- A wide grip should be taken with the hands to properly perform this exercise, starting in front of the shoulders.
- Slowly and explosively push the arms up while keeping them perpendicular to the torso.
- Then, lower the arms back down.
- Repeating this movement helps strengthen the shoulders and provides support while lifting heavier weights.
2. Seated Cable Rear Delt Fly
The seated cable rear delt fly is an excellent exercise to help you strengthen, shape, and sculpt your shoulders. This exercise works the posterior deltoid muscles and helps improve shoulder stability.
Benefits of this exercise include improved thoracic spine posture, increased strength in all directions of shoulder articulations, and better functionality during other related movements such as rowing supports or pushups.
How to Do It?
- To perform a seated cable rear delt fly, sit on a highly stable bench with a low pulley station directly in front of you.
- With your lower back supported against the backrest, hold each handle of the pulley in either hand.
- Bring your arms out to your sides at a 45-degree angle with palms facing down, be sure to keep your elbows slightly bent.
- Now pull your hands together towards one another in a smooth, controlled motion until they meet at the centerline of your body and pause for one second.
- Slowly bring them back to the starting position and proceed for the desired reps.
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3. Cable Upright Row
Cable upright rows are an excellent exercise for toning and strengthening the shoulders. Not only do they help shape and contour your upper body, but the exercise also engages multiple muscle groups, such as the trapezius and rhomboids in the back and the deltoids at the shoulder above the anterior muscles of the chest below.
How to Do It?
- To perform this exercise, stand facing a cable machine with feet slightly wider than hip-width apart.
- Grasp the handle with an overhand grip, arms wider than shoulder-width apart.
- Exhale and keep your core engaged; drive your elbows upward towards the ceiling until the hands reach chin height.
- At this point, pause briefly, then slowly lower yourself back to starting position before repeating.
- The cable upright row should be performed in 4 sets of 10-12 repetitions, each with moderate weight to maximize its full benefits!
4. Standing Cable Face Pull
The Standing Cable Face Pull is an effective and easy-to-do exercise that helps effectively sculpt your shoulders. It involves using a cable machine to pull a rope across the body at shoulder height with both hands. It strengthens your rear deltoids, teres major, rhomboids, and trapezius muscles, offering extensive benefits.
Some main benefits include improved posture, enhanced upper back stability, and better control of the shoulder blades for streamlined active movement. It also helps improve mobility and flexibility within the shoulder joint itself.
How to Do It?
- To do a Standing Cable Face Pull, stand facing away from the cable machine with a straight body posture, aligning your feet at hip level.
- Hold each side of the handle with an overhand grip before pulling it outward towards you horizontally at shoulder blade level.
- This can be done for 1-3 sets of 8-15 repetitions, depending on strength levels and personal preference.
5. Standing Cable Lateral Raise
For those looking for an exercise that sculpts and tones their shoulders, the Standing Cable Lateral Raise is an ideal choice. This highly effective workout targets all three deltoid muscles simultaneously and provides maximum benefits in the shortest possible time. Benefits include increased strength, improved muscular endurance and stability, and a more defined silhouette.
How to Do It?
- To perform this exercise, stand close to a cable station with weight on either side and raise both arms to shoulder level while keeping them straight.
- Lower your arms to the starting position one arm at a time, ensuring you control the weight throughout the entire range of motion.
- Complete these repetitions for several sets with progressively heavier weights for best results.
6. Cable Shoulder Press
The cable shoulder press is a great exercise that you can use to help sculpt your body. This exercise strengthens the shoulders and deltoids, helping to create an overall better-looking upper body. It helps to define the traps and triceps as well.
How to Do It?
- To perform this exercise, start with both hands gripping the cable handle slightly wider than shoulder-width apart.
- Push up with both arms until they are almost fully extended, and focus on squeezing your shoulders at the top of the press before slowly returning your arms to their starting position.
- With consistent repetitions of this movement, you'll see noticeable results in your upper body's definition!
7. Cable Rear Delt Raise
The cable rear delt raise is an excellent exercise for sculpting and working the shoulders from various angles. It targets back muscles in the shoulders and can help strengthen the posterior chain.
It offers a unique range of motion that isolates the shoulder muscles but still involves movements of several joints to execute the lift correctly.
How to Do It?
- To complete this exercise, you'll need access to a cable machine.
- Set the pulley as low as possible and use a rope attachment (if available).
- With your feet slightly wider than hip-width apart and a soft bend in your knees, grip the rope securely with both hands at shoulder height.
- Raise your elbows up and out until they reach shoulder level, keeping them slightly bent throughout the entire movement and avoiding any sway in your lower back or torso while you pull up on the cable machine.
- Lower it back down slowly and under control to feel that deep stretch in the shoulder before completing another repetition.
8. Seated Cable Curl
Sculpting the shoulders doesn't have to be complicated. The seated cable curl is a simple and effective exercise to add to your routine. This exercise gives you both isolation and compound movement while requiring minimal equipment. It strengthens and develops the upper arms with added benefits for the forearms and wrists.
How to Do It?
- To perform the exercise, simply sit at a cable station with adjustable weight and select the appropriate cable for your strength level.
- While sitting, grip the bar with palms facing away from you, keeping your elbows tight against your body.
- Slowly curl the cable inward towards your chest, maintaining control of the weight before extending it outward again in a controlled manner.
- Keep tension on the muscles throughout each repetition for maximum benefit!
9. Shoulder Cable Fly
A shoulder cable fly is an ideal exercise to help you sculpt your body. Not only will it strengthen your shoulder muscles and improve muscle definition, but it can also encourage healthy movement in your body by improving the range of motion of your shoulders.
This exercise will work both arms simultaneously, so switch arms when done in sets. Doing this exercise regularly will help build strength and endurance in your shoulders, which will help you look better overall!
How to Do It?
- Stand between two cable machines with a rope handle attached to perform the exercise.
- Start with one arm outstretched and slightly bent at the elbow, then pull the cable away from the anchor point without moving or rotating your body.
- Hold for two or three seconds before slowly returning to starting position.
10. Seated Cable Shoulder Extension
Seated Cable Extension is an excellent exercise for targeting the shoulder muscles and sculpting your body. It helps build strength, stabilize your shoulders, and improve core stability. You can also incorporate a Post Workout Powder for extra strength during this exercise.
How to Do It?
- To do this exercise, you will need an adjustable cable machine.
- Sit in the open space of the machine and face away from it, adjusting the height of the pulley so that it sits just below shoulder level.
- Grasp a straight bar attached to the pulley with both hands and let your arms hang by your sides while keeping your spine straight.
- Use controlled motions; move your arms back until they are parallel to the ground, pause for 1 second, and then return to starting position.
- Engage core and glutes for best results.
- This exercise can be done as part of any workout routine or as an individual exercise 2-3 times a week for the best results.
The Bottom Line
Cable machine shoulder exercises are a great way to help tone up your upper arms while giving you more stability to perform other body weight or resistance movements. They are excellent for isolating this muscle group, as they allow for compound and isolation movement without requiring much equipment.
Additionally, these exercises will help improve core stabilization and range of motion in your shoulders and build strength and endurance.
With consistent practice, these exercises can help you achieve your strength and muscle definition goals. Make sure to challenge yourself with higher weights and more sets as you progress to see further improvement. There is no better time than now to start working on those shoulders!
