20 Cable Shoulder Exercises Explained & Videos to Guide

What Are Cable Shoulder exercises

Cable shoulder exercises are an excellent way to build strength, size, and definition in your deltoids. These exercises offer constant tension throughout the range of motion, making them highly effective for muscle growth and strength development. Here's a comprehensive guide to 20 cable shoulder exercises, along with instructions on how to create an effective cable shoulder workout.

20 Cable Shoulder Exercises

1. Cable Shoulder Press

The cable shoulder press is a compound  cable shoulder exercises movement that targets multiple shoulder muscles.

Movement: Stand facing away from the cable machine, grasp the handles at shoulder height, and press them overhead until your arms are fully extended.

Muscles worked: Front deltoids, side deltoids, triceps, upper traps, serratus anterior, and pectoralis major.

2. Alternating Overhead Press

This exercise allows for unilateral training, promoting balanced shoulder development.

Movement: Using one or two cables, press one arm overhead at a time with a neutral grip.

Muscles worked: Front deltoids, side deltoids, triceps, and core muscles for stability.

3. Side Lying Lateral Raise

This variation targets the side deltoids effectively.

Movement: Lie on your side on a bench, holding a cable handle. Raise your arm to shoulder height, then lower it back down.

Muscles worked: Side deltoids, front deltoids, and serratus anterior.

4. Cable Upright Row

The upright row is excellent for building the shoulders and upper back.

Movement: Stand facing the cable machine, grasp a straight bar attachment, and pull it up towards your chin, keeping your elbows high.

Muscles worked: Front deltoids, side deltoids, traps, rhomboids, and biceps.

5. Cable Y Raise

These cable shoulder exercises target all three deltoid heads and strengthens the external rotators.

Movement: Stand with your arms at your sides, holding cable handles. Raise your arms diagonally to form a "Y" shape.

Muscles worked: All three deltoid heads and scapular stabilizers.

6. Cable Front Raise

The cable front raise isolates the front deltoids

.Movement: Stand facing away from the cable machine, grasp a handle with one hand, and raise your arm straight in front to shoulder height.

Muscles worked: Front deltoids, with some engagement of the upper chest and serratus anterior.

7. Cable Lateral Raise

This exercise is crucial for developing the side deltoids.

Movement: Stand sideways to the cable machine, grab the handle with your outer hand, and raise your arm out to the side until it's parallel to the ground.

Muscles worked: Side deltoids, with some activation of the front deltoids and upper traps.

8. Bent-Over Rear Delt Fly

This exercise targets the often-neglected rear deltoids.

Movement: Bend at the waist, facing the cable machine. Grab handles with both hands and raise your arms out to the sides, squeezing your shoulder blades together.

Muscles worked: Rear deltoids, rhomboids, and middle traps.

9. Face Pulls

Face pulls are excellent for improving posture and strengthening the upper back.

Movement: Attach a rope to a high pulley. Pull the rope towards your face, separating your hands as you pull

Muscles worked: Rear deltoids, middle traps, and rhomboids.

10. Cable Shoulder Kneeling Press

This variation increases muscle engagement by focusing on side delt activation.

Movement: Kneel sideways to the cable machine, grasp the handle at shoulder height, and press it overhead.

Muscles worked: Side deltoids, front deltoids, and triceps.

Cable Shoulder Exercises Video

11. Egyptian Cable Lateral Raise

This exercise provides a unique angle for targeting the side deltoids.

Movement: Lie on your side on an incline bench, holding a cable handle. Raise your arm to shoulder height.

.Muscles worked: Side deltoids, with some activation of the front deltoids.

The Egyptian Cable Lateral Raise is a variation of the traditional lateral raise that focuses on isolating the medial deltoids, enhancing shoulder strength, symmetry, and definition. This exercise is performed using a cable machine, which provides constant tension throughout the movement, making it highly effective for muscle activation.

How to Perform the Egyptian Cable Lateral Raise

1. Setup:
   • Stand next to a cable machine and set the pulley at the lowest position.
   • Attach a single handle to the cable and hold it with the hand furthest from the machine.
   • Use your other hand to grasp the machine's column for support.
2. Position:
   • Take a staggered stance with your feet slightly apart.
   • Lean away from the cable machine, creating a straight line from your feet to your head.
   • Keep your core engaged and spine neutral.
3. Execution:
   • With a slight bend in your elbow, lift your arm outward until it is parallel to the floor (approximately a 90-degree angle at the shoulder).
   • Focus on using your shoulder muscles to lift, avoiding momentum or assistance from other muscle groups.
   • Slowly lower your arm back to the starting position, maintaining control throughout.

12. Lying Cuffed Lateral Raises

This variation increases the range of motion for the lateral raise.

Movement: Lie on your side on a flat bench, with a cable cuff around your wrist. Raise your arm to shoulder height.

Muscles worked: Side deltoids, with engagement of the rotator cuff muscles.

13. External Rotation

This exercise is crucial for rotator cuff health and shoulder stability.

Movement: Stand sideways to the cable machine, elbow bent at 90 degrees. Rotate your forearm away from your body.

Muscles worked: External rotators of the shoulder, particularly the infraspinatus and teres minor.

14. Internal Rotation

Balancing external rotation, this exercise targets the internal rotators.

Movement: Similar to external rotation, but rotate your forearm towards your body.

Muscles worked: Internal rotators of the shoulder, particularly the subscapularis.

15. Cable Crossover

While primarily a chest exercise, cable crossovers also engage the front deltoids.

Movement: Stand between two high cable pulleys, grab the handles, and bring your arms down and together in front of your body.

Muscles worked: Chest muscles, front deltoids, and serratus anterior.

16. Single-Arm Cable Lateral Raise

This unilateral exercise helps correct muscle imbalances.

Movement: Stand sideways to the cable machine, grasp the handle with one hand, and raise your arm out to the side.

Muscles worked: Side deltoids, with some activation of the front deltoids and upper traps.

17. Cable Reverse Fly

This exercise targets the rear deltoids and upper back muscles.

Movement: Set the cables at chest height, grab the handles with arms crossed, and open your arms out to the sides.

Muscles worked: Rear deltoids, rhomboids, and middle traps.

18. Cable Front Plate Raise

This variation of the front raise adds a unique challenge.

Movement: Attach a weight plate to a cable, stand facing away from the machine, and raise the plate to shoulder height.

Muscles worked: Front deltoids, upper chest, and serratus anterior.

19. Cable Shoulder Shrug

While primarily a trap exercise, shrugs also engage the upper portion of the deltoids.

Movement: Stand holding cable handles at your sides, and elevate your shoulders towards your ears.

Muscles worked: Upper traps, with some activation of the upper deltoids.

20. Cable Rear Delt Row

This exercise combines a rowing motion with rear delt activation.

Movement: Bend at the waist, facing the cable machine. Pull the handles up and out to the sides, focusing on squeezing your rear delts.

Muscles worked: Rear deltoids, rhomboids, and middle traps.

A Cable Shoulder Workout Video

Creating a Cable Shoulder Workout

To create an effective cable shoulder workout, consider the following guidelines:

1. Exercise Selection: Choose exercises that target all three heads of the deltoid (front, side, and rear) as well as the rotator cuff muscles.
2. Exercise Order: Start with compound movements like the cable shoulder press, then move to isolation exercises.
3. Sets and Reps: For strength, aim for 2-6 sets of 3-5 reps at 85% of your 1RM. For hypertrophy, perform 3 sets of 8-12 reps at 70-85% of your 1RM.
4. Rest Periods: Rest 60 seconds between sets for higher rep ranges, and 3-5 minutes for heavy, low-rep sets.
5. Progressive Overload: Gradually increase weight or reps over time to continue making progress.

Here's a sample cable shoulder workout:

1. Cable Shoulder Press: 4 sets x 6-8 reps
2. Cable Lateral Raise: 3 sets x 10-12 reps
3. Face Pulls: 3 sets x 12-15 reps
4. Cable Front Raise: 3 sets x 10-12 reps
5. Bent-Over Rear Delt Fly: 3 sets x 12-15 reps
6. Cable Y Raise: 2 sets x 12-15 reps

Remember to warm up properly before your workout and cool down afterwards. It's also important to listen to your body and adjust the workout as needed based on your fitness level and goals. Incorporating these cable shoulder exercises into your routine can help you build strong, well-defined shoulders while minimizing the risk of injury due to the controlled nature of cable movements.

Benefits of Cable Shoulder Exercises

Cable shoulder exercises offer several key benefits for muscle development and overall shoulder health:

1. Constant tension throughout the range of motion, leading to sustained muscle engagement and better muscle growth.
2. Enhanced muscle activation compared to some other machines, allowing for less restrictive movement patterns and engagement of secondary muscle groups.
3. Customizable angles and resistance, enabling targeted work on specific deltoid heads (front, side, and rear).
4. Improved safety compared to free weights, as cables provide more stability and control during exercises.
5. Effective for strengthening rotator cuff muscles, particularly the infraspinatus and subscapularis, which are crucial for shoulder stability and mobility.
6. Ability to address muscle imbalances by isolating specific shoulder muscles
7. Reduced risk of injury due to the controlled nature of cable movements.
8. Versatility in exercise selection, allowing for a comprehensive shoulder workout targeting all deltoid heads.
9. Promotion of muscle endurance and strength development through consistent resistance.
10. Suitability for beginners and those recovering from shoulder injuries due to the adjustable resistance and controlled movements.

By incorporating cable shoulder exercises into your routine, you can achieve more balanced shoulder development, improve posture, and enhance overall upper body strength and aesthetics.