When it comes to getting a muscular and defined shoulder, including these cable shoulder workouts in your routine will make a huge difference.
With this, you can effectively target every part of your shoulder and strengthen the muscles of your upper body.
If you are also wondering how to develop your shoulders without using dumbbells or barbells, try including these 10 effective cable shoulder workouts in your next upper-body workout.
Say goodbye to your previous boring routines and welcome the power of cable workouts that engage your shoulder muscles efficiently.
Before diving into your shoulder workout, it’s important to properly warm up your shoulders to prevent injury and maximize your performance.
You can start by performing arm circles, both forward and backward, to loosen up the muscles in your shoulders. Follow this up with shoulder rolls, where you roll your shoulders forward and backward in a controlled motion.
You can also do some light stretching exercises, like shoulder stretches and cross-body arm stretches, to further prepare your shoulders for the upcoming workout.
1. Cable shoulder press
The cable shoulder press is a fantastic approach to building strength and stability while working each side of the body separately. It targets the front and lateral delts.
This is my personal favorite.
It is similar to an overhead press. The only difference is that you’re using a cable and straight bar attachment instead of a set of dumbbells or a barbell.
How do I do this?
- Start by attaching the straight bar to the cable machine and adjusting the cable to its lowest point.
- Stand facing away from the cable machine while holding the handles at shoulder height.
- Push the handles up towards the ceiling, extending your arms fully.
- Slowly lower the handles back down to shoulder level and repeat for the desired number of reps.
You can perform this seated (best for beginners who struggle to control their body position) or standing.
2. Cable Lateral Raise
The cable lateral raise is the cable version of the dumbbell lateral/side rise, and it targets the lateral head of the deltoid.
How do I do this?
- Stand with your side facing the cable machine while holding the handle with one hand.
- Keep your arm straight and lift it out to the side until it is parallel to the floor.
- Slowly lower the handle back down and repeat on the other side.
You can train one arm at a time or both arms at once by standing and crossing over the handles.
3. Cable front raise
This technique is performed identically to the cable front raise; the only difference is that your palm is facing upwards as you raise it instead of downwards.
Because the shoulder is externally rotated, some lifters believe that this variation helps to isolate more of the anterior deltoid.
How do I do this?
- Stand facing the cable machine while holding the handle with one hand.
- Keep your arm straight and lift it up in front of you until it is parallel to the floor.
- Slowly lower the handle back down and repeat on the other side.
4. Cable rear delt fly
The cable rear delt fly targets the posterior deltoid, which is the back part of your shoulder muscle.
Compared to dumbbells, this is a superior alternative since you can load the rear delt at the bottom of the exercise, not just the top.
How do I do this?
- Stand facing the cable machine while holding the handle with one hand.
- Lean forward slightly and extend your arm straight out to the side, keeping it in line with your shoulder.
- Then slowly bring your arm back in, maintaining control throughout the movement.
- Repeat on the other side.
5. Cable Upright Row
Upright rows are a great addition to your upper body days as an accessory exercise; they specifically target the front region of the shoulder.
When doing this exercise, you can use either a straight bar attachment or a rope attachment.
Note that you can pull this as high as your shoulders will allow. The key is to not let the elbows fall below the wrists.
How do I do this?
- Stand facing the cable machine while holding the handles with an overhand grip.
- Pull the handles up towards your chin, keeping your elbows pointed out to the sides.
- Slowly lower the handles back down and repeat.
6. Leaning Single-Arm Lateral Raises
This workout allows you to better target the delt and prevents you from using momentum to swing up the weight.
How do I do this?
- Stand next to the cable machine, then grab the cable as you would for a regular single-arm lateral raise
- Hold the side of the machine with your opposite hand and adjust your feet so they’re closer to the machine
- Lean out to one side, holding onto the machine, to avoid tipping over
- Then raise your arm until it’s parallel to the floor
- Keep your elbow locked with a slight bend
7. Cable Shoulder Shrug
The major focus of this workout is on your trapezius muscles (this is the muscle that runs from the base of the neck to the upper back).
How do I do this?
- Stand facing the cable machine while holding the handles with your palms facing your thighs.
- Lift your shoulders up towards your ears, squeezing your shoulder blades together.
- Slowly lower your shoulders back down and repeat.
8. Cable Face Pull
Trust me, the list of cable shoulder workouts is not complete without mentioning the cable face pull.
This workout targets the posterior deltoid and is a good option for lifters who want to train the shoulder and rotator cuff stabilizer muscles.
It also helps strengthen the upper back and gives you better posture.
How do I do this?
- Attach a rope handle to the cable machine at chest height.
- Grab the rope with both hands and step back, creating tension in the cable.
- Pull the rope towards your face, keeping your elbows high and wide.
- Slowly release and repeat.
9. Cable External Rotation
The cable shoulder external rotation is more of a warm-up exercise that can promote your shoulder health and stability; however, it should not be trained with heavy weights.
Most lifters could improve their external rotation abilities by adding this to warm-ups for a few sets.
How do I do this?
- Attach a D-handle to the cable machine at waist height
- Stand with your side facing the machine while holding the handle with one hand.
- Keep your elbow bent at 90 degrees and rotate your arm away from your body, keeping your elbow still
- Slowly return to the starting position and repeat on the other side
- Do this for your desired number of reps
10. Cable anterior Raises
This isn’t my favorite exercise to do, but it does the job. It helps you have fuller and more defined shoulder muscles.
Using a straight bar attachment is one of the finest ways to complete this workout. Simply hook it into your cable machine and set the cable so that it is at the lowest place possible.
How do I do this?
- Stand with one foot on either side of the cable
- Bend down and grab the bar in both hands, then walk forward a couple of steps to put tension on the cable. The bar should be close to your hips when starting
- Breathe in and out, then raise your arms straight up until the bar is parallel to the floor
- Inhale and lower the bar back down to the starting position
- Keep the arm locked with a slight bend in the elbow
- Do your best to avoid bouncing or swinging the weight up
- Then repeat this for your desired number of reps
Tips for maximizing your shoulder workouts with cables
1. Focus on proper form
It is really important to maintain proper form throughout each exercise to target your shoulder muscles well.
Make sure to keep your core engaged and your shoulders down, then perform each movement with control.
2. Use appropriate weight
Choose a weight that challenges you but allows you to complete the exercises with proper form. Then gradually increase the weight as you get stronger.
3. Incorporate variety
Don’t just stick to the same shoulder exercises with cables every workout. Mix it up by trying different variations to target different areas of the shoulder muscles.
Today you do cable external rotation; tomorrow you do cable face pull; then cable shoulder shrug. Don’t just continue doing cable face pulls every day.
4. Listen to your body
If you experience any pain or discomfort during the exercises, make sure to modify or stop that movement. It is important to prioritize your safety and avoid injury.
5. Include rest days
Give your shoulder muscles time to recover and grow by incorporating rest days into your workout routine. Overtraining can lead to muscle fatigue and potential injuries.
6. Stay consistent
Consistency is key when it comes to seeing results. You should aim to perform shoulder workouts with cables at least 3–4 times per week for the best muscle growth and strength results.
7. Don’t neglect other muscle groups
While shoulder workouts are important, it will also be wise for you to work on your entire upper body for a balanced physique. Include exercises for your chest, back, and arms in your workout routine as well.
In conclusion
By following these tips and incorporating these 10 effective cable shoulder workouts into your fitness routine, you’ll be on your way to sculpting a strong and toned upper body. Believe me!
