Best Shoulder Exercises Using a Cable Machine
The cable machine is a versatile piece of equipment that can be used to target a wide range of muscle groups, including your shoulders. It provides constant tension throughout the movement, which can help to build strength and size.
Here are some of the best shoulder exercises you can do using a cable machine:
1. Cable Face Pull
Targets: Rear deltoids, rhomboids, and trapezius
How to:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the cable attachment with an overhand grip, slightly wider than shoulder-width.
- Keeping your back straight and core engaged, pull the cable towards your face, focusing on drawing your shoulder blades together.
- Slowly return to the starting position.
Tips:
- Maintain a slight bend in your elbows throughout the movement.
- Keep your head neutral and avoid shrugging your shoulders.
2. Cable Lateral Raise
Targets: Lateral deltoids
How to:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the cable attachment with an underhand grip, one in each hand.
- Keeping your elbows slightly bent, raise the cables out to the sides, keeping your upper arms parallel to the floor.
- Slowly lower the cables back to the starting position.
Tips:
- Focus on squeezing your shoulder muscles at the top of the movement.
- Avoid using momentum to lift the weight.
3. Cable Front Raise
Targets: Front deltoids
How to:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the cable attachment with an underhand grip, one in each hand.
- Keeping your elbows slightly bent, raise the cables in front of you, keeping your upper arms parallel to the floor.
- Slowly lower the cables back to the starting position.
Tips:
- Keep your back straight and core engaged throughout the movement.
- Focus on squeezing your shoulder muscles at the top of the movement.
4. Cable Rear Delt Fly
Targets: Rear deltoids
How to:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the cable attachment with an overhand grip, one in each hand.
- Keeping your elbows slightly bent, lean forward at the waist, keeping your back straight.
- Keeping your upper arms parallel to the floor, raise the cables out to the sides.
- Slowly lower the cables back to the starting position.
Tips:
- Focus on squeezing your shoulder muscles at the top of the movement.
- Avoid arching your back.
5. Cable Shoulder Press
Targets: Deltoids
How to:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the cable attachment with an overhand grip, one in each hand.
- Keeping your elbows slightly bent, press the cables up overhead, keeping your upper arms parallel to your ears.
- Slowly lower the cables back to the starting position.
Tips:
- Focus on keeping your core engaged throughout the movement.
- Avoid using momentum to lift the weight.
6. Cable Upright Row
Targets: Trapezius, rhomboids, and rear deltoids
How to:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the cable attachment with an underhand grip, slightly wider than shoulder-width.
- Keeping your back straight and core engaged, pull the cable up towards your chin, keeping your elbows high.
- Slowly lower the cables back to the starting position.
Tips:
- Avoid shrugging your shoulders.
- Keep your elbows higher than your wrists throughout the movement.
Remember to consult with a qualified fitness professional before starting any new exercise program.
