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6+ Cable Shoulder Workouts That Target Your Delts Like Never Before

Updated on February 18, 2025 - Writen by: Stephanie Nichols, NMD - Reviewed by Kimberly Langdon, MD Fact checked

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Are you looking to sculpt strong, defined shoulders that turn heads? If so, cable shoulder workouts might just be your secret weapon. With their ability to engage multiple muscle groups and provide constant tension, cable exercises offer a myriad of benefits for developing well-rounded shoulder strength, stability, and aesthetics.

Whether you’re a fitness enthusiast, an athlete seeking functional strength, or someone recovering from a shoulder injury, shoulder cable exercises can provide the edge you need. Join us as we dive into the top reasons why incorporating cable shoulder exercises into your fitness routine is a game-changer.

Get ready to unleash the full potential of your shoulder muscles and achieve your fitness goals!

Best Cable Shoulder Workouts

Cable Lateral Raise

Shoulder

Cable Face Pull

Shoulder

Back

Standing Cable Rear Delt Fly

Shoulder

All Cable Shoulder Workouts

When it comes to building strong and well-defined shoulders, cable exercises can be highly effective. The constant tension provided by the cable machine helps target specific muscles in the shoulder complex, allowing for greater activation and muscle development. In this article, we will explore some of the best cable shoulder exercises and the muscles they target.

A-Z

Analysis

Discussion

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Cable Crossover Reverse Fly

Equipment:

Wide Cable Pulley Towers

Single Grip Handle

Muscle Worked:

Shoulder

Back

View Exercise

Find a cable system with two pulleys close to each other. Set the cable pulleys roughly level with your ears. Attach a single handle to each pulley or you can grip the cable itself. Choose the appropriate weight.
Stand between the two pulleys. Grab the left pulley with your right hand, and the right pulley in your left hand. Your arms should be crossed... Read more

Cable Standing Y Raise

Equipment:

Narrow Cable Pulley Towers

Muscle Worked:

Shoulder

View Exercise

Standing in front of the dual adjustable cable machine, set the cable pulleys to the bottom position.
Reach down and grab the handles with opposite hands so the cables cross. .. Read more

Cable Shoulder Internal Rotation

Equipment:

Narrow Cable Pulley Towers

Muscle Worked:

Shoulder

View Exercise

Stand close to the cable machine with your right side facing it.
Adjust the cable pulley to waist height and attach a single handle... Read more

Cable Shoulder Press

Equipment:

Narrow Cable Pulley Towers

Muscle Worked:

Shoulder

View Exercise

Set up a cable machine with the pulley anchors at around hip height. Attach a pair of D-handles to the carabiners.
Stand in front of the cable machine with your back facing it. Your feet should be shoulder width apart with your chest up and head facing forward... Read more

Reasons For Doing Cable Shoulder Workouts

Cable shoulder workouts offer numerous benefits that make them worth incorporating into your exercise routine. Here are several reasons why you should consider doing cable shoulder workouts:

Muscle Activation: Cable exercises provide constant tension throughout the range of motion, leading to greater muscle activation in the shoulder complex.
Balanced Development: Cables allow for independent movement of each arm, promoting balanced development of the shoulder muscles.
Range of Motion: Cable machines offer adjustable pulley heights and angles, allowing you to perform shoulder exercises in various planes of motion.
Stability & Core Engagement: Cable shoulder exercises require stability and core engagement to maintain proper form and control movement.
Injury Prevention: Strengthening the shoulder muscles through shoulder cable workouts can help reduce the risk of shoulder injuries.
Functional Strength: Strong shoulders are essential for performing everyday activities and sports-related movements.
Versatility: Cable machines offer a wide range of exercises that target various shoulder muscles.

Remember to start with an appropriate weight, maintain proper form, and gradually increase the resistance as your strength improves. Consulting a fitness professional can also guide exercise selection and technique.

Conclusion

Cable shoulder workouts provide a range of benefits that make them a valuable addition to any exercise routine. The constant tension offered by cable machines ensures optimal muscle activation throughout the shoulder complex, promoting balanced development and range of motion.

These exercises also engage stability and core muscles, aiding in injury prevention and enhancing functional strength. With versatile exercises targeting specific shoulder muscles, cable workouts offer a comprehensive approach to shoulder training. Including cable shoulder workouts can lead to well-defined and strong shoulders, essential for everyday activities and sports-related movements.

Frequently Asked Questions

What are the benefits of incorporating cable shoulder workouts into your exercise routine?

Cable shoulder workouts offer benefits such as greater muscle activation, balanced development, increased range of motion, stability and core engagement, injury prevention, functional strength, and exercise versatility.

Which muscles does the cable shoulder press primarily target?

The cable shoulder press primarily targets the anterior deltoids (front shoulder muscles) while also engaging the lateral deltoids and triceps as stabilizing muscles.

What muscles are targeted by the cable lateral raise?

The cable lateral raise targets the lateral deltoids, which contribute to the width and roundness of the shoulders.

How can you target the rear deltoids with cable exercises?

You can target the rear deltoids by performing the cable rear delt fly. By attaching the cables at a low setting and bending slightly forward, you can squeeze the shoulder blades together, activating the posterior deltoids.

Which exercise engages both the lateral deltoids and trapezius muscles?

The cable upright row engages both the lateral deltoids and trapezius muscles. It involves pulling the cables upwards towards the chin while keeping the elbows high and wide.

What are some exercises that target the rear deltoids, rhomboids, and upper back muscles?

The cable face pulls and the cable rear delt fly are both effective exercises for targeting the rear deltoids, rhomboids, and upper back muscles. They involve pulling the cables towards the face and bringing the arms forward and out to the sides, respectively.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

LWW. (2024). A KINETIC AND ELECTROMYOGRAPHIC COMPARISON OF THE STANDING… : The Journal of Strength & Conditioning Research. [online] Available at: https://journals.lww.com/nsca-jscr/Abstract/2007/11000/A_KINETIC_AND_ELECTROMYOGRAPHIC_COMPARISON_OF_THE.50.aspx.
Signorile, J.F., Rendos, N.K., Heredia, H.H., Alipio, T.C., Regis, R.C., Moataz Eltoukhy, Nargund, R.S. and Romero, M.A. (2017). Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training. Journal of Strength and Conditioning Research, [online] 31(2), pp.313–322. doi:https://doi.org/10.1519/jsc.0000000000001493.
Lehman, G.J. (2006). Resistance training for performance and injury prevention in golf. The Journal of the Canadian Chiropractic Association, [online] 50(1), pp.27–42. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1839980/.
Balachandran, A., Martins, M., Frederico, Alan, O., Funda Çetinkaya and Signorile, J.F. (2016). Functional strength training: Seated machine vs standing cable training to improve physical function in elderly. Experimental Gerontology, [online] 82, pp.131–138. doi:https://doi.org/10.1016/j.exger.2016.06.012.

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