If you want really big, strong shoulders, you have to do overhead presses during your workouts. They’re great for making your shoulders bigger. There are lots of types you can do, like military presses, Z presses, Arnold presses, dumbbell overhead presses, and others. But if you keep doing only these, your progress might stop and you won’t get any bigger. That’s why incorporating exercises like Stronger Deltoids with Cables into your routine is crucial. These cable exercises specifically target your deltoids and can significantly enhance shoulder strength and size.
To keep getting bigger and stronger shoulders, you can try different exercises. One good option is using cable machines. These let you work your shoulders from different angles, which helps you keep growing and get nice, round shoulder muscles. If you want really big shoulders, using cable machines is important.
In this article, we’ll talk about 11 important cable exercises for making your shoulders stronger and bigger.
Table of Contents:
- Effective Cable Shoulder Exercises
- Cable Overhead Press
- Cable Face Pull
- Cable Single-Arm Lateral Raise
- Cable Bent-Over Reverse Flye
- Cable Crossover Lateral Raise
- Cable Crossover Reverse Fly
- Cable Front Raise
- Cable Upright Row
- Cable Cuban Press
- Cable Supine Reverse Flye
- Cable External Shoulder Rotation
- Deltoid Anatomy
- Anterior Deltoids
- Medial Deltoids
- Posterior Deltoids
- Overview
- References
Effective Cable Shoulder Exercises
If you’re not sure how to work on your deltoids with cables instead of free weights, don’t worry! Here are 11 super important cable shoulder exercises. You can do these along with barbell and dumbbell overhead presses, or you can do them as an alternative.
1. Cable Overhead Press
The Cable Overhead Press is a unique variation of the overhead press that evenly targets both your front and rear deltoids. This exercise requires you to engage your rear deltoids to prevent your arms from dropping forward while using your front deltoids to push the weight upward. It’s a joint-friendly option for overhead pressing.
How to do it:
- Attach a straight bar to a low cable machine.
- Grip the handle with an overhand grip, slightly wider than shoulder-width apart.
- Bring the handle up to your shoulders either by curling or cleaning the bar.
- Brace your core, pull your shoulders down and back, and stand with your feet about shoulder-width apart.
- Press the handle up and overhead until your arms are fully extended. Remember to push the handle backward as well as upward.
- Lower the bar back down to your shoulders and repeat the movement.
2. Cable Face Pull
The Cable Face Pull is a great exercise for targeting your posterior deltoids, middle trapezius, and rhomboids, making it ideal for improving posture. To maximize the effectiveness of this exercise, keep your arms at shoulder level and your torso upright throughout the movement. Avoid leaning forward or dropping your arms, as this can shift the tension away from your target muscles and onto your lats.
How to do it:
- Set up a cable machine with a rope attachment at about chest height.
- Stand facing the machine and grab the rope handles with an overhand grip, palms facing downward.
- Take a step back to create tension in the cable, keeping your feet about shoulder-width apart.
- Engage your core, keep your chest up, and maintain a slight bend in your knees throughout the exercise.
- Pull the rope towards your face by retracting your shoulder blades and pulling your elbows out wide.
- Aim to bring the handles towards your temples or just above, squeezing your shoulder blades together at the peak of the movement.
- Slowly return the handles to the starting position, maintaining control and resisting the weight as you extend your arms.
- Repeat for the desired number of repetitions, focusing on maintaining proper form and feeling the tension in your posterior deltoids, middle trapezius, and rhomboids throughout the exercise.
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3. Cable Single-Arm Lateral Raise
The Cable Single-Arm Lateral Raise is an effective variation of the traditional dumbbell lateral raise. Unlike dumbbells, where muscle tension decreases as you lower your arms, using cables ensures constant tension throughout the entire movement, making it beneficial for muscle growth (hypertrophy). Additionally, training one arm at a time allows for focused targeting of the medial deltoid and ensures balanced development of both shoulders.
How to do it:
- Stand next to a cable machine with the handle set at the lowest position and grab the handle with one hand.
- Position yourself so that your side is facing the machine, with your feet shoulder-width apart for stability.
- Keep a slight bend in your elbow and your palm facing downward, maintaining a neutral wrist position.
- Engage your core and keep your shoulders down and back throughout the exercise.
- Exhale as you lift the handle out to the side, focusing on using your medial deltoid to raise the weight.
- Raise the handle until your arm is parallel to the floor or slightly above, avoiding any excessive swinging or momentum.
- Hold the top position briefly, then inhale as you lower the handle back down under control to the starting position.
- Repeat for the desired number of repetitions on one side, then switch to the other side to train the opposite arm.
- Maintain a controlled and steady pace, emphasizing proper form and feeling the tension in your medial deltoid throughout the movement.
4. Cable Bent-Over Reverse Flye
Bent-over reverse flyes are usually performed with dumbbells, but using a cable machine can be a superior choice. Cables keep your rear deltoids engaged throughout the movement, providing constant tension and a broader range of motion. Additionally, this variation is gentler on the lower back compared to using free weights.
How to do it:
- Stand in the center of a cable crossover machine with the handles set to the lowest position.
- Hold the left handle with your right hand and the right handle with your left hand, so the cables cross in front of you.
- Position your feet shoulder-width apart and slightly bend your knees for stability.
- Hinge forward from your hips while keeping your back flat and core engaged, leaning over until your upper body is parallel to the floor.
- Open your arms wide and extend them back until they form a T-shape, focusing on squeezing your shoulder blades together.
- Hold the contraction for a moment, then slowly lower your arms back down, allowing them to cross over if desired.
- Repeat for the desired number of repetitions, maintaining control and feeling the tension in your rear deltoids throughout the movement.
This cable variation keeps your rear deltoids engaged continuously and offers a wider range of motion compared to the dumbbell version. It’s also gentler on the lower back, making it a more back-friendly option.
5. Cable Crossover Lateral Raise
Short on time but still want to target both deltoids at once? The Cable Crossover Lateral Raise is the perfect solution. Position yourself in the center of a cable crossover machine, utilizing both bottom pulleys to engage your left and right medial deltoids simultaneously.
How to do it:
- Stand in the center of a cable crossover machine with the pulleys set to the lowest position.
- Hold the handles attached to the cables in each hand, palms facing downward.
- Position your feet shoulder-width apart and maintain a slight bend in your knees for stability.
- Engage your core muscles and keep your chest up throughout the exercise.
- Start with your arms crossed over each other in front of your body, with a slight bend in your elbows.
- Keeping your arms straight, lift them out to the sides until they are parallel to the floor.
- Focus on using your medial deltoids to lift the weight, avoiding any swinging or momentum.
- Hold the top position briefly, then lower your arms back down under control to the starting position.
- Repeat for the desired number of repetitions, maintaining proper form and feeling the tension in your deltoids throughout the movement.
6. Cable Crossover Reverse Fly
This exercise targets your posterior deltoids, similar to the previous one, but it’s performed while standing upright instead of leaning forward. This position is often more comfortable for many people as it reduces strain on the lower back.
How to do it:
- Stand in the center of a cable crossover machine with the handles set at the top position.
- Hold the left handle with your right hand and the right handle with your left hand, so the cables cross in front of you.
- Position your feet shoulder-width apart with a slight bend in your knees for stability.
- Extend your arms out in front of your shoulders, keeping your elbows slightly bent but firm, and engage your core.
- Open your arms wide and pull them back until they form a T-shape, focusing on squeezing your shoulder blades together.
- Hold the contraction for a moment, then return to the starting position and repeat the movement.
- Maintain control throughout the exercise, focusing on the contraction in your posterior deltoids.
- Repeat for the desired number of repetitions, keeping your core engaged and avoiding any excessive swinging or momentum.
7. Cable Front Raise
Cable front raises specifically target your anterior deltoids. Using a cable instead of dumbbells ensures continuous tension on your deltoids throughout the movement. Additionally, it’s more challenging to cheat during this exercise compared to using free weights, making it highly effective for strengthening the anterior deltoids.
How to do it:
- Attach a rope handle or straight bar to a low pulley machine.
- Stand with your feet shoulder-width apart, facing away from the weight stack, and grab the handle.
- Hold the handle in front of your hips with a slight bend in your knees for balance.
- Brace your core and keep your arms slightly bent but firm.
- Raise the handle forward and upward until your arms are approximately parallel to the floor.
- Lower the handle back to the starting position and repeat the movement.
- Keep your core engaged throughout the exercise and avoid swinging or using momentum.
8. Cable Upright Row
How to do it:
- Set up a cable machine with a straight bar or a rope handle attached to the lowest pulley.
- Stand facing the machine with your feet shoulder-width apart and grasp the bar or handle with an overhand grip, hands slightly closer than shoulder-width apart.
- Keep your chest up, shoulders back, and core engaged throughout the exercise.
- Begin the movement by pulling the bar or handle upward towards your chin, leading with your elbows and keeping them pointed out to the sides.
- As you lift, squeeze your shoulder blades together and focus on engaging your medial and posterior deltoids.
- Continue pulling until the bar or handle reaches just below your chin, keeping it close to your body.
- Hold the contraction briefly, then slowly lower the bar or handle back down to the starting position.
- Repeat for the desired number of repetitions, maintaining control and proper form throughout the exercise. Avoid using momentum or swinging to lift the weight.
9. Cable Cuban Press
The Cable Cuban Press is a versatile shoulder exercise that targets all three deltoid heads at once. It’s an efficient option for a complete shoulder workout, especially when time is limited. While the Cuban press is traditionally done with a barbell or dumbbells, it can also be performed using a low cable machine with a revolving bar attachment.
Step-by-step guide on how to perform the Cable Cuban Press:
- Attach a straight, revolving bar to a low pulley on a cable machine. Alternatively, if using a dual low-cable machine, use two D-shaped handles.
- Stand with your feet shoulder-width apart and hold the bar/handles in front of your thighs with an overhand grip that is slightly wider than shoulder-width. Engage your core muscles.
- Begin the movement by bending your arms and lifting the bar/handles upward in an upright row motion, bringing it up to your sternum level.
- Next, rotate your arms outward and away from your body, raising the bar/handles to about forehead level.
- Finally, press the handle up and overhead until your arms are fully extended.
- To complete the exercise, reverse the motion by lowering the bar/handles back down to the starting position.
- Repeat the entire sequence for the desired number of repetitions, maintaining control and focusing on proper form throughout the movement.
10. Cable Supine Reverse Flye
The Cable Supine Reverse Flye is a great isolation exercise for targeting the posterior deltoids. When performed lying flat on a bench, it offers excellent support for your lower back and prevents cheating, as you cannot use your legs or upper body to assist in lifting the weight.
How to do it:
- Set up a cable machine with a low pulley attachment and a bench positioned perpendicular to the cable.
- Lie flat on your back on the bench, facing upwards towards the cable machine.
- Grasp the handles of the cables with an overhand grip, palms facing downwards, and position your hands slightly wider than shoulder-width apart.
- Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
- Engage your core muscles and maintain a flat back throughout the exercise.
- Begin the movement by opening your arms out to the sides in a wide arc, squeezing your shoulder blades together as you do so.
- Continue until your arms are extended out to your sides and parallel to the floor.
- Hold the contraction briefly, then slowly return to the starting position with control.
- Repeat for the desired number of repetitions, focusing on feeling the tension in your posterior deltoids and maintaining proper form.
11. Cable External Shoulder Rotation
- Set up a cable machine with a D-shaped handle attached to the lowest pulley.
- Stand perpendicular to the machine, with your side facing the cable.
- Grab the handle with the hand furthest from the machine (e.g., if the machine is on your right, use your left hand).
- Position your elbow against your side and bend your arm at a 90-degree angle, with your forearm pointing forward and parallel to the ground.
- Keep your core engaged and maintain a neutral spine throughout the exercise.
- Begin the movement by rotating your forearm away from your body, externally rotating your shoulder.
- Focus on squeezing your shoulder blades together as you rotate, feeling the muscles in your rotator cuff working.
- Continue rotating until your forearm is perpendicular to the ground or until you feel a comfortable stretch.
- Hold the position briefly, then slowly return to the starting position with control.
- Repeat for the desired number of repetitions on each side, ensuring balanced training for both shoulders.
Deltoid Anatomy
Understanding the nuances of shoulder anatomy, specifically the deltoids, plays a pivotal role in crafting a comprehensive and effective workout regimen. The deltoids are a complex muscle group comprised of three distinct sets of fibers or heads, each with its unique functions and importance in shoulder movement and stability.
1. Anterior Deltoids
Positioned at the front of the shoulders, the anterior deltoids are extensively involved in movements such as flexion, horizontal flexion, and internal rotation of the shoulder joint. They are highly activated during chest-focused exercises like bench presses, push-ups, flyes, dips, and crossovers. Due to their synergistic role with the pectoral muscles, the anterior deltoids are often overdeveloped in individuals who regularly perform chest exercises, leading to a potential imbalance in shoulder development.
2. Medial Deltoids
Situated on the lateral aspect of the shoulders, the medial deltoids contribute significantly to shoulder width and the coveted V-taper physique. Their primary function involves the abduction of the shoulder joint, which entails raising the upper arm up and away from the body’s midline. Strengthening the medial deltoids not only enhances shoulder aesthetics but also contributes to overall upper body symmetry.
3. Posterior Deltoids
Located at the rear of the shoulders, the posterior deltoids serve as the counterpart to the anterior deltoids. They play a crucial role in shoulder extension, horizontal extension, and external rotation of the shoulder joint. Despite their pivotal function in shoulder stability and posture, the posterior deltoids are often the least developed among lifters. Neglecting proper training of the posterior deltoids can lead to imbalances within the shoulder complex, potentially compromising joint health and overall shoulder function.
To ensure optimal shoulder development and mitigate imbalances, it is imperative to incorporate exercises that target all three deltoid heads into your training regimen. While the anterior deltoids may receive considerable stimulation from chest exercises, dedicating specific attention to the medial and posterior deltoids is essential for achieving balanced shoulder aesthetics, functional strength, and joint stability. Integrating a variety of shoulder-focused movements, such as lateral raises, reverse flyes, upright rows, and external shoulder rotations, can help address the unique functions of each deltoid head, leading to a well-rounded and robust shoulder complex.
More Articles For Shoulder Exercises:
- Stronger Upper Body: Effective Shoulder Workouts for Women in the Gym and at Home
- 13 Tips for Preventing Shoulder Pain in The Gym
- 31 Best Shoulder Exercises According to a Fitness Expert
- Shoulder Press Machine: Exercise Guide, Benefits, Muscles Worked, and Variations
- 10 Best Shoulder-Friendly Chest Exercises
Overview
While traditional overhead presses are beneficial for shoulder development, incorporating a variety of exercises into your routine is key to building well-rounded and visually appealing deltoids from all angles. Dumbbell lateral, front, and bent-over raises are effective options, but for optimal deltoid development, cable exercises reign supreme.
Cable exercises allow you to maintain constant tension on the targeted muscles, ensuring maximum engagement and effectiveness. Moreover, they are less prone to cheating compared to free weights, resulting in more productive workouts.
If you’re committed to achieving the best shoulders possible, integrating cable training into your regimen is essential. Cables offer unparalleled versatility and precision for sculpting your ideal deltoids, making them the ultimate tool for achieving your shoulder goals.
References;
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