Cable Shoulder Workout for Variation and Angles

Cable Shoulder Workout

Are you looking for a simple way to shake up your shoulder training? A cable shoulder workout is just what the doctor ordered.

Perhaps you’ve been stuck in a plateau for a while, or your current routine feels less engaging, and you need something new.

Regardless of your situation, an effective cable shoulder workout might be what you need to kickstart progress, provide a novel stimulus, and start enjoying your training again.

Table of Contents

What Makes a Cable Shoulder Workout Effective?

A cable shoulder workout is beneficial for a few reasons:

  • Constant tension. Cables provide tension throughout the entire range of motion.
  • Exercise selection. You can pick from numerous effective exercises to train all portions of your shoulders.
  • Muscle activation. Cables often allow for better muscle activation and mind-muscle connection.
  • Overloading potential. You can adjust the resistance to fit your current abilities and gradually increase the difficulty as you get stronger.
  • New angles. Gravity doesn’t influence cables and the resistance they provide, which means you can train your muscles from unique angles.

5 Fantastic Cable Shoulder Exercises (With Step-By-Step Instructions)

1. Cable Lateral Raises

  1. Set the cable pulley to a low position and attach a handle.
  2. Stand with your right shoulder to the machine and grab the handle with your left hand.
  3. Take a lateral step away, stand tall, and breathe in.
  4. Lift your left arm to your side in one fluid motion.
  5. Lower your arm and exhale.
  6. Once finished, turn around and do the same number of reps with your right arm. Click to see more on cable shoulder raises.

Cable Lateral Raises

2. Bent-Over Cable Raises

  1. Set the cable pulley to a low position and attach a handle.
  2. Stand with your right shoulder to the machine and grab the handle with your left hand.
  3. Take a lateral step away, bend over, and let your left arm hang straight down.
  4. Inhale and lift your left arm up and away from your body in one fluid motion.
  5. Lower your arm and exhale.
  6. Once finished, turn around and do the same number of reps with your right arm.

Bent-Over Cable Raises3. Cable Front Raises

  1. Set the cable pulley to a low position and attach a handle.
  2. With your back facing the machine and the handle between your legs, bend over and grab it with your right hand.
  3. Position your arm in front of your body.
  4. Take a couple of steps forward to lift the weight off its stack, inhale, and squeeze your abs.
  5. Lift your right arm forward until your wrist and elbow align with your shoulder.
  6. Lower your arm and exhale.
  7.  Once finished, grab the handle with your left hand and repeat.
Cable Shoulder Workout - Cable Front Raises

4. Rope Cable Upright Rows

  1. Set the cable pulley to the lowest position and attach a rope.
  2. Select the appropriate weight, grab both ends of the rope with a neutral grip (palms facing one another), and stand up.
  3. Bring your shoulders back, inhale, and pull the rope from your hips to your chest in one fluid motion.
  4. Pause briefly and lower the rope to the starting position as you exhale.

Rope Cable Upright Rows

5. Cable Shrugs

  1. Set the cable pulley to the lowest position and attach a straight bar.
  2. Select the appropriate weight, grab the bar with an overhand grip (palms facing down), and stand up.
  3. Take a breath, engage your abs, and shrug your shoulders as high as possible.
  4. Pause briefly and lower them to the starting position as you exhale.

Cable Shrugs

Performing a Cable Shoulder Workout

Cable Shoulder Workout Tips: Frequency, Safety, and Warm-up

1. Frequency

Include a cable shoulder workout into your training one to two times monthly to give your joints a quick break from heavy training and change the stimulus.

You can have up to three or four cable shoulder workouts per month if you train your shoulders twice weekly.

2. Warm Up

Take at least five minutes to warm up your shoulders before training. Do some light cardio to bump your heart rate and proceed to some dynamic stretching to prepare your muscles and joints. Good activities before shoulder workouts include arm swings, elbow rotations, and wrist twists. (1)

Then, do a few warm-up sets to prepare your shoulders, chest, and triceps before starting your workout.

Closing the Gap

If you’re not quite getting there with your shoulder workouts to build all three delt muscles, you might consider a powerhouse protein powder to close the gap. It can be a game changer when taken with a good workout regimen.

Click below for some more great cable workouts:

Click for more cable workouts, and also our video library of cable workouts.

David Williams

David Williams

A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach and working out, and spending time with his wife and daughters.

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References

  1. Elizabeth Quinn, M. S. (2020, March 13). Prevent injuries. Verywell Fit.
    https://www.verywellfit.com/how-to-warm-up-before-exercise-3119266

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