12 Best Cable Shoulder Exercises And Workouts
By Ayush Khadka
On Jan 31, 2025
Shoulder workouts are essential for strengthening the deltoid muscles, improving range of motion, and enhancing posture. Using a cable machine can be a great way to build strong, well-defined shoulders.
Cables offer a solid alternative to dumbbells and barbells, adding variety to our routine. It’s also important to pay attention to body positions, pulley height, and attachments. So, let’s look at 12 best cable shoulder exercises to build stronger delts.
1. Cable Shoulder Press
A shoulder press with a cable machine is a fantastic method to build strong delts. This exercise is generally beneficial for our abduction and shoulder flexion movements.
Performing shoulder presses consistently at the gym may enhance our posture, improve muscle mass in deltoid region, and reduce risk of rotator cuff injuries.
Steps To Do:
- Stand tall with the back facing the cable machine. Keep the feet hip width apart.
- Place the cable height at the lowest setting.
- Hold the cable handles and bring them upwards to your shoulder level.
- The elbows need to be bent at 90-degree angle.
- Engage the core muscles, and start pulling the cable handles overhead.
- Extend the arms as you go upwards. Keep the back straight during the process.
- Return back to the initial position by slowly lowering the cable.
- Continue performing this exercise for 10 to 12 reps.
2. Cable Upright Row
If we're looking to strengthen our front delts, upper traps, and bicep at the same time, cable upright row could become a powerful addition to our workout routine.
Done with a pronated grip, upright row is considered one of the finest exercises for grip strength. When practiced correctly, this workout may also help enhance our range of motion.
Steps To Do:
- Adjust the cable pulley height to the lowest setting, and stand in front of the machine.
- Keep the feet hip width apart while the back should be straight.
- Grab the cable handlebar with a pronated grip. The palms must befacing down.
- Place the handlebar at your hip level for starting position. The arms need to be extended.
- Start pulling the handlebar upwards through bending at the elbows.
- Bring the handle to chest level, then hold the pose for some seconds.
- Slowly lower the handlebar back to the starting position.
- Repeat this process for 10 reps.
3. Kneeling Close-Grip Shoulder Press
By kneeling down on the floor, we can add more stability and place the focus on our deltoid muscles. Here, the lower body will remain stable while the cable handles will add stress on our shoulders and upper back.
Moreover, working with a close grip will also engage our front delts, triceps, and pectorals more effectively.
Steps To Do:
- Kneel beside a cable machine with the back straight and shoulders relaxed.
- Put the cable handle in the lowest setting possible, and then grab them with a close grip.
- Bring the handle to your chest level. Bend the elbows as you place them at the chest.
- Now, slowly shift the cable handle overhead by extending the arms.
- When the arms become fully extended, hold the pose for a few seconds.
- Return back to the initial position by bringing the arms back to the chest.
- Continue this exercise for desired number of reps.
4. Cable Face Pull
A cable face pull is a great way to engage the shoulder muscles and strengthen them. It is also helpful for improving our bad posture and creating upper body stability.
Along with the delts, the face pull also targets our upper back muscles like traps and rhomboids. Perform it consistently to develop better potential for pull-ups as well.
Steps To Do:
- Start by standing tall with the feet at hip width distance.
- Place the cable pulley height at eye or chest level. This makes it easier for a proper face pull.
- Grip the rope cable handle firmly, and bring it closer to the body. The arms need to be extended in the starting position.
- Slowly pull the rope handle towards your face. Bend the elbows during the process.
- Once the ropes nearly touch the face, hold there for a few seconds.
- Then, release the rope handle back to the initial position until the arms become extended.
- Repeat this activity for 10 to 12 reps.
5. Cable Shrug Pull
In this workout, we’ll be shrugging our shoulders while pulling the cable handle towards the ceiling. The shrug pull effectively isolates the trapezius muscles and reduces tension in the neck.
When we practice the shrug pull, the shoulder elevation may ultimately help stabilize the delts, and this action could promote a better posture. Perform this exercise daily to feel the shoulders getting more flexible.
Steps To Do:
- Stand tall with the cable height set at the lowest setting. The feet should be hip width apart.
- Grab the cable handle and place it in front of the hips. Extend the arms for the starting position.
- Take a deep breath, and start pulling the cable upwards. Shrug the shoulders as you lift the handle up.
- At top of the movement, hold the shrug for 30 seconds. Squeeze the scapula as well.
- Release the shrug and go back to the original position.
- Perform this activity for desired number of reps.
6. Cable Y Raise
The Y Raise is performed standing and forms a Y shape as we lift the cable handles upward. This movement leads to a strong muscle contraction and may help stabilize the shoulder joint.
This cable exercise is especially useful for activating the rear delts since it isolates this area better than the others. Proper practice will also see them target the rhomboids and trapezius muscles.
Steps To Do:
- Stand with the back straight and shoulders relaxed. Place the feet shoulder width apart.
- The pulley height should be adjusted to the lowest setting.
- Hold the D handles with opposite hands. Your left hand must hold the right handle and vice versa.
- Place the handles in front of your hips. The arms need to be extended.
- Next, raise the D handles slowly and steadily. Bring them up to form a Y shape.
- Once the handles reach overhead, stay there for a few seconds.
- Lower the handles back to starting position without arching the back.
- Conduct this activity for 10 to 12 reps.
7. Cable Reverse Fly
The reverse fly is a great exercise for our posterior deltoids, which is often overlooked while performing shoulder workouts. Including the reverse fly in our workout routine helps build shoulder stability and balance the upper body.
Doing this workout with a cable helps provide constant tension throughout the movement, making it more effective for developing strong delts and reducing tight muscles.
Steps To Do:
- Stand in front of the cable machine with the back straight and shoulders relaxed.
- Bring the D handles to chest or shoulder height.
- Grab the right handle with the left hand and vice versa. The arms should be crossed in the starting position.
- Start pulling the cable handles away from the midline, maintaining a slight bend at the elbows.
- When the arms become extended, hold the pose for a few seconds. Squeeze the scapula at top of the movement.
- Return back to the original position by slowly releasing the handles.
- Practice this activity for 10 reps.
8. Cable Crossover
This popular workout is known to strengthen the anterior delts effectively. The horizontal movement of this exercise also helps enhance the range of motion and reduces the risk of injuries in the shoulder joint.
When pulling the cable handles, we must ensure not to overstretch the muscles to avoid unnecessary injuries like muscle strains.
Steps To Do:
- Place the cable pulley at shoulder height with your back against a cable machine.
- Hold the cable handles with extended arms. Take a staggered stance with one leg front and the other back.
- Now, pull the handles to your midline, crossing one arm over the other.
- Maintain a straight back during the entire process.
- At top of the movement, squeeze the pecs and hold for some seconds.
- Continue doing this activity for 10 to 12 reps.
9. Cable Front Raise
The front raise isolates and engages the front delts through providing constant tension in the region. Consistent practice of this workout means that we could build muscle tone while improving shoulder flexibility.
Moreover, the front raise will also place less strain on our shoulder joints, making it a safe exercise that features pressing movements.
Steps To Do:
- Stand tall with the back against the cable machine. Place the feet shoulder width apart.
- Set the pulley height to the lowest setting.
- Grip the rope handle with both hands. Bring the rope handle forward between the legs.
- The arms need to be extended while the vack should be straight.
- Raise the handles upward until they reach the shoulder level.
- Lower the rope handles to the inital position.
- Perform this exercise for desired number of reps.
10. Cable External Rotation
Performing the external rotation of shoulders may strengthen various muscles, especially the upper shoulders. This exercise is fantastic for engaging the teres minor and infraspinstus.
Cable external rotations can also help improve our posture, reduce shoulder joint problems, and enhance the range of motion.
Steps To Do:
- With the cable height set at elbow height, stand near the machine with a straight back.
- Place the feet at shoulder width distance and grab the cable handle with right hand.
- The right arm should be bent perpendicularly. The handle should be present on the left side.
- Now, pull the cable handle slowly towards the right side. Do not move the upper arm during the process.
- Stay in this pose for 30 seconds, then bring your arm back to starting position.
- Practice this exercise for 10 to 12 reps.
11. Cable Side Lying Lateral Raise
This lateral raise variation needs to be done on the floor in a side plank pose. This workout isolates the muscles more effectively, and there is no way we can cheat with momentum.
Moroever, the side plank pose will also help promote better core stability and train our obliques. This workout may be challenging for beginners, so start out with small number of reps.
Steps To Do:
- Place the cable pulley height at lowest setting. Grab the cable handle with one arm.
- Lie down on the floor in a side plank pose. Support the upper body weight with your forearms.
- Next, extend the arms and put the cable handle above your hips.
- Lift the handle slowly without bending the elbow. Bring it to your shoulder level.
- Hold there for a few seconds, then return to the initial position.
- Perform this exercise for 5 to 7 reps.
12. Cable Egyptian Lateral Raise
This is a modified lateral raise workout where we’ll perform the cable pulls with an angled body position. This variation adds fun to your workout routine while developing the deltoid muscles at the same time.
The angled position also helps increase the range of motion, which enhances the time under tension, leading to greater fatigue and muscle growth.
Steps To Do:
- With an arm supporting the body weight, stand near the cable machine.
- Place your body in an angled position by leaning sideways. The legs must be crossed together.
- The cable pulley height must be placed at the lowest setting.
- Hold the cable handle and bring it to your hip level. The arms need to be extended.
- Slowly pull the handle upwards without moving the other arm or legs.
- When the handles reach the shoulder height, hold there for some seconds.
- Lower the handle back to the starting position.
- Conduct this exercise for desired number of reps.
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