Shoulder workouts are important to include in your routine if you want to improve your overall strength and appearance. The shoulder is a complex joint that is used in a variety of exercises and movements, so it’s important to target this area with a diverse range of exercises. In this guide, you will learn everything you need to know about how to perform a cable shoulder workout. We will cover the benefits of cable shoulder workouts, the best exercises for targeting the shoulders, and how to properly execute each exercise.
The benefits of a cable shoulder workout are:
Builds muscle strength and size
Improves appearance
Prevents injuries
Increases range of motion
The best exercises for targeting the shoulders with a cable machine are:
Seated overhead press:
Sit down with your back straight and feet planted firmly on the ground. Grasp the cable handle with both hands and position it at shoulder level. Press the handle overhead, extending your arms fully. Return to the starting position and repeat for desired reps.
Upright row:
Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. Position the handle at thigh level and row it upwards, keeping your elbows close to your body. Raise the handle until it is level with your chest, then lower it back down to the starting position. Repeat for desired reps.
Lateral raise:
Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. Position the handle at thigh level and raise your arms out to the sides, keeping your elbows slightly bent. Raise the handle until your arms are parallel with the ground, then lower it back down to the starting position. Repeat for desired reps.
Front raise:
Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. Position the handle at thigh level and raise your arms directly in front of you, keeping your elbows slightly bent. Raise the handle until your arms are parallel with the ground, then lower it back down to the starting position. Repeat for desired reps.
Rear delt flye:
Sit down on a bench with your back straight and feet planted firmly on the ground. Grasp the cable handle both hands and position it at shoulder level. Keeping your elbows slightly bent, fly your arms backward until they are parallel with the ground. Return to the starting position and repeat for desired reps.
Reverse flye:
Sit down on a bench with your back straight and feet planted firmly on the ground. Grasp the cable handle both hands and position it at shoulder level. Keeping your elbows slightly bent, fly your arms forwards until they are parallel with the ground. Return to the starting position and repeat for desired reps.
Internal rotation:
Sit down on a bench with your back straight and feet planted firmly on the ground. Grasp the cable handle in your right hand and position it at shoulder level, keeping your elbow close to your body. Rotate your arm internally, so your hand moves towards your chest. Return to the starting position and repeat for desired reps.
External rotation:
Sit down on a bench with your back straight and feet planted firmly on the ground. Grasp the cable handle in your left hand and position it at shoulder level, keeping your elbow close to your body. Rotate your arm externally, so your hand moves away from your chest. Return to the starting position and repeat for desired reps.
Trapezius squeeze:
Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. Position the handle at thigh level. Squeeze your shoulder blades together, then release them. Repeat for desired reps.
YTWL raise (or “snake”):
Stand with your feet shoulder-width apart and grasp the cable handle with an overhand grip. Position the handle at thigh level and raise your arms out to the sides, keeping your elbows slightly bent. Raise the handle until your arms are parallel with the ground, then lower it back down to the starting position. Repeat for desired reps.
Lat pulldown:
Sit down on a lat pulldown machine and grasp the bar with an overhand grip. Pull the bar down to your chest, then return it to the starting position. Repeat for desired reps.
Seated row:
Sit down on a seated row machine and grasp the handle with an overhand grip. Row the handle back towards your chest, then return it to the starting position. Repeat for desired reps.
Bent-over row:
Stand with your feet shoulder-width apart and bend at the waist so your torso is parallel with the ground. Grasp the barbell with an overhand grip and row it up to your chest, then lower it back down to the starting position. Repeat for desired reps.
Curl:
Sit down on a curling bench with your back straight and feet planted firmly on the ground. Grasp the barbell with an underhand grip and curl it up to your chest, then lower it back down to the starting position. Repeat for desired reps.
Concentration curl:
Sit down on a concentration curl bench with your back straight and feet planted firmly on the ground. Curl the weight up in one hand, keeping your elbow against your inner thigh, then lower it back down to the starting position. Repeat for desired reps, then switch hands and repeat.
Conclusion:
To achieve a well-rounded shoulder workout, it’s important to include a variety of exercises that target all the different muscles in the area. The cable shoulder workout we’ve outlined here is a great way to do just that. These exercises will help you build strength and definition in your deltoids, trapezius muscles, and latissimus dorsi. So give them a try and see how they can help you reach your fitness goals.
