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December 07, 2021 8 min read
If you have never used cable machines before, you will soon discover that they are extremely versatile pieces of equipment.
There are so many ways you can use cables to strengthen your upper body muscles, and specifically your deltoids and shoulder muscles.
In addition to dumbbells or barbells, you can build your shoulders using cables. Here are some really effective cable shoulder exercises that you can add to your next upper body workout. You should be able to find a few exercises that fit your own personal strength level and weightlifting experience.
An adequate amount of good sleep and a nutritional diet are major factors that will have a large influence on your weightlifting and bodybuilding goals. To allow your body enough time to recover and to start sculpting your muscles, always be sure to get enough deep rest (for up to two full days) before you attempt to train the same muscle groups.
Because the shoulders and triceps are such large muscles, these types of shoulder exercises allow you to perform a lot f volume which should lead to a terrific influence on your overall body strength. With all of these exercises, we recommend starting with 8 to 10 reps per set and then moving the numbers up from there.
If you are trying to strengthen and grow your shoulder muscles, single-arm lateral raises can be some highly effective movements to add to your workout routine. A lot of lifters use dumbbells when they are performing cable lateral raises, but if the dumbbells are unavailable, you can also do them with a cable machine to achieve a different stimulus.
To perform these staple shoulder cable exercises correctly, follow this sequence of steps:
To really define your shoulder muscles and build them from all angles, make sure you are also adding the rear delt fly to your workout routine. This exercise targets your side delts and the rear delt, which is the back part of your shoulder muscle. To do the bent-over rear delt fly, first stand in the center of the cable machine and grasp a cable in each hand.
Before you begin, adjust the cables so they are at the lowest point on the cable machine, and then follow this sequence of steps:
Make sure you are working the front part of the shoulder if you add these shoulder exercises into your routine. Cable anterior raises (along with front raises) are some of the best ways to help you build fuller and more pronounced shoulder muscles. One of the best ways to perform this exercise is with a straight bar attachment.
Simply hook it to the cable machine, and then:
This variation of the single-arm lateral raise allows you to better target all of the delt muscles and it really prevents you from using any of your momentum to help you swing up the weight.
Prepare your shoulders for a heavy workout and follow this sequence of steps to perform the exercise correctly:
The cable shoulder press is similar to an overhead press, but you can complete it by using a cable and straight bar attachment instead of a barbell or a set of dumbbells.
Start by attaching the straight bar to the cable machine and adjusting the cable to its lowest point and then follow this sequence of steps:
Face pulls are another targeted exercise if you want to work on your rear deltoids. They also require the activation of the muscles of your upper back and so they can be very good exercises if you are trying to improve your regular posture.
To do face pulls correctly, follow this sequence of steps:
Upright rows target the front part of the shoulder and they can be a good extra exercise to add to your upper body workouts. When doing this exercise, you can use either a rope attachment or a straight bar attachment. Whichever attachment you choose, adjust the cable to the lowest point, grasp the bar or rope with both hands, and then take a step back to put some tension on the cable.
Follow this sequence of steps:
To further build up your rear delts, the rear delt crossover is another one of the best cable machine shoulder exercises for you to do on a regular basis. This is similar to the cable rear delt flyes, but you start with the cables at a higher point on the machine to really work your deltoid muscles. Grasp a cable in each hand, making sure they cross and form an “X” shape, and start with your hands close together.
Then, follow this sequence of steps:
Cable rows target all of your back muscles and build real strength in your lats by adding a lot more resistance than you usually get from bodyweight training.
Avoid leaning back too much and be sure not to extend your legs fully. Your back and arms should be doing all of the work in this movement.
Cable shrugs mostly target your trapezius muscles (the muscles that start at the base of the neck and end at the upper back). They also force the shoulders to do more work, though, and these exercises will really help you sculpt a more well-rounded upper body.
You can target certain muscles more specifically just by changing your grip. You will find that if you use an underhand grip with your palms facing up, you will more actively engage different types of muscles than when you use a neutral grip.
Also, all of these exercises can be performed with a wide range of training volumes to help you produce the kind of overall muscle and strength gains you might be looking for.
You can use these cable shoulder exercises to really grow and strengthen your shoulders.
Always include a lot of good sleep and a solid overall nutrition plan in your workout program.
Getting enough sleep is crucial for optimal health and to avoid disease, and following a regular diet plan can help keep your weight under control. Your bodybuilding results will depend to a large degree on how well you can recover after working out.