10 Best Cable Shoulder Exercises for Size and Strength
Having strong shoulders is important for looking good and being strong. Using cable exercises is a great way to make your shoulders bigger and stronger. Cables keep the muscles working the whole time, Which helps you build size and strength. In this article we will explain to you the 10 Best Cable Shoulder Exercises you can do to make your shoulders better.
1. Cable Lateral Raise
How to Do It:
- Attach a D-handle to the low pulley of a cable machine.
- Stand with your side to the machine and hold the handle in your opposite hand.
- Keep your elbow slightly bent and lift your arm straight out to the side until it’s level with your shoulder.
- Slowly lower it back down.
Benefits: This exercise works the sides of your shoulders and helps make them wider.
2. Cable Front Raise
How to Do It:
- Attach a D-handle to the low pulley.
- Stand facing away from the machine, holding the handle at the bottom with both hands.
- Lift the handle in front of you to shoulder height, keeping your arms straight.
- Lower it back down slowly.
Benefits: The front raise targets the front part of your shoulders and helps them look strong.
3. Cable Upright Row
How to Do It:
- Use a straight bar attachment on the cable machine, set low.
- Stand facing the machine and hold the bar with both hands.
- Pull the bar straight up to your chin, keeping your elbows higher than your hands.
- Lower it back down.
Benefits: This exercise helps strengthen your shoulders and upper back.
4. Cable Reverse Fly
How to Do It:
- Set the cables to shoulder height.
- Stand in the middle, holding the handles with your palms facing each other.
- Lean forward slightly and pull the cables out to the sides, squeezing your shoulder blades together.
- Slowly return to the starting position.
Benefits: This exercise works the back of your shoulders, helping them stay balanced.
5. Cable Shoulder Press
How to Do It:
- Attach a bar or D-handle to the low pulley.
- Stand with your back to the machine, holding the handle at shoulder height.
- Push the handle straight up above your head until your arms are fully extended.
- Bring it back down to shoulder level.
Benefits: This exercise builds strength in all parts of your shoulders.
6. Cable Face Pull
How to Do It:
- Attach a rope handle to a high pulley.
- Stand facing the machine and grab the rope with both hands.
- Pull the rope towards your face while keeping your elbows up.
- Slowly extend your arms back to the starting position.
Benefits: This exercise is great for the back of your shoulders and helps improve your posture.
7. Cable Arnold Press
How to Do It:
- Start with a D-handle at shoulder height.
- Hold the handle with your palm facing you.
- As you push the handle up, turn your palm so it faces away from you.
- Bring it back down while turning your palm back towards you.
Benefits: The Arnold press works all parts of your shoulders for balanced strength.
8. Cable Shrug
How to Do It:
- Attach a straight bar to the low pulley.
- Stand with your back to the machine, holding the bar at your sides.
- Raise your shoulders up towards your ears and squeeze at the top.
- Lower back down.
Benefits: This exercise helps strengthen your neck and upper back.
9. Single-Arm Cable Lateral Raise
How to Do It:
- Attach a D-handle to the low pulley.
- Stand side-on to the machine and hold the handle with one hand.
- Raise your arm out to the side to shoulder height and then lower it back down.
- Repeat with the other arm.
Benefits: This exercise helps to make each shoulder strong and look good.
10. Cable Overhead Triceps Extension
How to Do It:
- Attach a rope handle to the high pulley.
- Stand facing away from the machine, holding the rope with both hands.
- Extend your arms overhead, then slowly lower the handle behind your head before raising it back to the starting position.
Benefits: This exercise mainly works your triceps but also helps your shoulders stay strong.
Bottom Line
Doing cable shoulder exercises can help make your shoulders bigger and stronger. Cables let you do different moves that work all parts of your shoulders. Always try to do the exercises correctly and pay attention to how your body feels to avoid getting hurt. This way, you can stay safe and get great results.
