Cable Shoulder Workouts: Benefits, Muscles Worked, and How-To Exercises

Cable shoulder workouts are ideal for targeting the muscles of the shoulder, including the deltoids, rotator cuff, and trapezius. Cable workouts provide constant tension on the shoulder muscle throughout the entire range of motion, allowing for more effective contraction. The workouts also offer a wide range of exercises that target different aspects of the shoulder muscle such as lateral raises, front raises, and rear deltoid rows. Cable shoulder exercises are easily modified to suit a wide range of fitness levels and goals, by adjusting the weight, resistance, and angle of the cable.

Cable shoulder workouts such as face pull and single-arm lateral raise leave room to find what works for you. Today, we’ll look at several effective shoulder exercises you can do on the cable machine. We’ll provide an overview of each exercise, as well as how to complete them safely and other tips to keep in mind.

Who should do cable shoulder workouts

People looking to improve their overall upper body strength and function should do cable shoulder workouts. The exercises are also suitable for anyone who wants to increase muscle mass and definition in their shoulders. Incorporating cable shoulder workouts into your regular exercise routine can help prevent muscle imbalances, improve posture, and enhance athletic performance. With the diversity and the constant tension, a cable shoulder workout is a powerful tool for any fitness enthusiast looking to take their shoulder training to the next level.

Benefits of shoulder cable workouts

Shoulder cable workouts primarily work the deltoid muscles, which are responsible for shoulder movement and stability, as well as the upper back and trapezius muscles. Cable shoulder exercises help to improve overall shoulder strength, stability, and muscle definition, all of which are key benefits of exercises that target the shoulder muscles. Additionally, cable shoulder exercises can help to improve posture and reduce the risk of injury to the shoulder joint. They are particularly beneficial for athletes who participate in sports that require upper body strength and stability, such as swimming, baseball, and tennis. By incorporating cable shoulder workouts into their workout routine, individuals can target their shoulder muscles effectively, improve their overall upper body strength and function, and reduce their risk of injury.

The 9 best cable shoulder exercises

The cable machine is a highly versatile piece of equipment. There are lots of ways that you can use cables to strengthen the muscles of your upper body, especially your shoulders. Not sure how to build your shoulders using cables instead of dumbbells or a barbell? Below are nine ideas for effective cable shoulder exercises that you can add to your next upper-body workout.

1. Single-Arm Lateral Raises

Single-arm lateral raises are a popular cable shoulder workout to add to your routine. Lateral raises help grow and strengthen the muscles of the shoulders. Most people use dumbbells when performing lateral raises, but you can also do them with a cable machine for a different stimulus (or if the dumbbell rack at your gym is busy).

To perform these staple shoulder cable exercises correctly, follow these cues:

1. Start by standing to the side of the cable machine with the cable adjusted to the lowest point
2. Attach a handle to the cable, then grasp the handle in one hand; stand so that your arm is to one side and the cable is running behind your legs
3. On an exhale, raise your arm straight up, stopping when it’s parallel to the floor
4. Inhale and lower your arm back down
5. Keep a slight bend in your elbow, but don’t let your elbow joint flex and extend; the slight bend protects your joint, but if you allow for too much movement, you won’t actually be targeting the shoulder
6. Make an effort to isolate the movement so that your shoulder and arm muscles are doing most of the work; don’t bounce and use momentum to swing the weight up

Be sure to perform the above cable shoulder workouts exercise on both sides to get the best results. 

2. Anterior Raises

Cable anterior raises help you sculpt fuller, more pronounced shoulder muscles. Follow the exercise to address the front part of the shoulder while adding cable shoulder workouts to your routine.

One of the best ways to perform this exercise is with a straight bar attachment. Hook it to your cable machine, adjust the cable so it’s at the lowest point on the machine, then follow these steps:

1. Stand with one foot on either side of the cable
2. Bend down and grasp 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
3. On an exhale, raise your arms straight up until the bar is parallel with the floor
4. Inhale and lower the bar back down to the starting position
5. Keep the arm lbocked with a slight bend in the elbow
6. As with the lateral raises, do your best to avoid bouncing or swinging the weight up

3. Bent-Over Rear Delt Flyes

Add bent-over rear delt flyes to your cable shoulder workouts to define your shoulder muscles and ensure they look good from all angles. The cable shoulder exercise targets the rear delt, which is the back part of your shoulder muscle.

To do bent-over rear delt flyes, you’ll need to stand in the center of the cable machine and grasp a cable in each hand. Before you begin, adjust the cables so they’re at the lowest point on the machine. From here, follow these cues:

1. Hold a cable in each hand, crossing them so they form an “X”
2. Hinge at your hips as though you were about to do a bent-over row
3. On an exhale, raise your arms straight up to the sides until they’re parallel to the floor
4. Inhale and lower your arms back down
5. Keep the elbows locked and bent slightly

4. Leaning Single-Arm Lateral Raises

The leaning single-arm lateral raises are a variation of the single-arm lateral raise. The cable workout featured above allows you to better target the delt and prevents you from using momentum to swing up the weight. Here are some tips to help you ensure you’re doing it correctly:

1. Start by standing next to the cable machine, grasping the cable as you would for a regular single-arm lateral raise
2. Grasp the side of the machine with your opposite hand and adjust your feet so they’re closer to the machine
3. Lean out to one side, holding onto the machine to avoid tipping over
4. On an exhale, raise your arm until it’s parallel to the floor
5. Keep your elbow locked with a slight bend

5. Face Pulls

It wouldn’t be a list of cable workouts for shoulders if we didn’t mention face pulls. Face pulls are another excellent exercise for the rear delts. They also target the muscles of the upper back and are great for those who want to improve their posture.

To do face pulls correctly, follow these steps:

1. Attach a rope to the cable machine and adjust the cable to the highest point
2. Stand in front of the machine and grasp one end of the rope in each hand (use an overhand grip and turn your palms, so they’re facing each other)
3. Lift your elbows so they’re level with your shoulders
4. Take a step back to put tension on the cable
5. On an exhale, bend the elbows and pull the rope attachment toward your face
6. When the attachment gets close to your face, split your hands so that one end of the rope goes on either side of the face
7. Squeeze your shoulder blades together, then return to the starting position on an inhale

6. Cable Shoulder Press

The cable shoulder press workout is similar to an overhead press. The main difference is that you’re using a cable and straight bar attachment instead of a set of dumbbells or a barbell.

Start by attaching the straight bar to the cable machine and adjusting the cable to its lowest point. Next, follow the steps below to complete the cable shoulder workout. 

1. Pull the weight up so it’s sitting in front of your shoulders
2. Inhale, squeeze the glutes, and engage the score
3. On an exhale, raise the bar straight up over your head
4. Make sure you’re not arching your lower back or using your legs to help you push it up
5. Inhale and return to the starting position

7. Cable Upright Row

Cable upright rows are a cable shoulder workout that targets the front part of the shoulder. Upright rows are a good accessory exercise to add to your upper body days.

When doing this exercise, you can use either a straight bar attachment or a rope attachment. Whichever attachment you choose, adjust the cable so it’s at its lowest point, grasp the bar or rope with both hands, and then take a step back to put some tension on the cable.

From here, follow these cues:

1. On an exhale, bend the elbows and pull the bar or rope straight up toward your chest
2. Stop when the elbows are level with your shoulders
3. Inhale and return to the starting position

8. Rear Delt Crossover

The rear delt crossover is another cable machine shoulder workout to do on a regular basis. Crossovers are suitable for people who want to focus on building their rear delts. This is similar to the cable rear delt flyes, but you start with the cables at a higher point on the machine.

Grasp a cable in each hand, making sure they cross and form an “X”, and start with your hands close together. Then, follow these guidelines:

1. On an exhale, separate your arms and pull them down and back (think about opening your arms as though you’re doing a chest fly)
2. Inhale and return to the starting position
3. Be sure to avoid arching your back and letting momentum take over

9. Cable Shrug

Cable shrugs are a shoulder workout that mainly targets your trapezius muscles. Trapeziuses are muscles that start at the base of the neck and end at the upper back. They also create an additional stimulus for the shoulders, though, and will help you to sculpt a more well-rounded upper body.

Here are some tips to help you get the most out of cable shrugs:

1. Attach a straight bar to the cable and adjust the cable to its lowest point
2. Grasp the bar with both hands, using an overhand grip (palms should be facing down)
3. On an exhale, shrug your shoulders up toward your ears to lift the bar a few inches (don’t move your arms)
4. Inhale and return to the starting position

Will I get bigger, stronger shoulders with cable shoulder workouts?

Cable shoulder workouts offer a variety of exercises to your routine. Some workouts like cable shrugs target the trapezius while others such as face pull work out your rear delts. Be mindful of the exercises you choose and pay attention to your form. Follow the steps we’ve outlined above to complete the exercises safely. There are lots of cable shoulder workouts to choose from so feel free to experiment. Keep our list of exercises in mind as you start planning your next upper body workout, and you’ll have no trouble getting the nicely shaped-shoulders you’ve always wanted!