Guys, today, we’re diving into cable shoulder exercise  – an effective yet often overlooked approach to shoulder training.

Shoulder exercises play a crucial role in building upper body strength and maintaining shoulder health. Among the many effective exercises available, cable shoulder exercises stand out for their versatility and ability to target specific muscle group.

The shoulder joints are one of the most complex and versatile joints in the body. And it’s crucial to train the shoulder muscles in a way that not only builds strength and size but also maintains mobility and minimizes the risk of injury.

That’s where cable machines and cable shoulder wcable shoulder exerciseorkouts come in

Unlike barbell or dumbbell shoulder workouts, cables offer consistent tension throughout the exercise, a key factor that can lead to better engagement and muscle growth.

Understanding Cable Shoulder Exercises

Cable shoulder exercises utilize resistance provided by a cable machine to strengthen and tone the muscles of the shoulder complex. These exercises offer constant tension throughout the movement, which can help in improving muscle endurance and promoting muscle growth.

 

BEST CABLE SHOULDER EXERCISES

Now that you know where the deltoid heads are, you’re going to have a much easier time activating and contracting them during the following effective exercises.

Whether this type of cable machine exercises is new to you or a refresher, I want you to start with a lighter load for the first few warm-up sets.

Focus on creating your own resistance with light weight before moving up to the heavier weight plates.

You might even want to consider using a resistance band for a set or two to really get the muscle warmed up and ready to go.

There are lots of cable shoulder movements to choose from, but here are my top picks for shoulder cable exercises.

Keep in mind that you’ll only need the basic attachments for shoulder exercises such as an adjustable pulley, cable handles, and a rope handle.

You’ll also notice that I’m focusing on the individual heads of the deltoids. We’re starting with the front, then going to the medial delt with a lateral raise movement and then finishing strong with the rear delt muscles.

CABLE STRETCH FRONT RAISE

HOW TO DO CABLE STRETCH FRONT RAISES:

  1. Attach cable handles to the low pulleys of a Cable Crossover machine.
  2. Stand facing away from the cable machine, about a foot or two from it.
  3. Bend forward slightly and grab the cable handles with an overhand grip. If you were to use an underhand grip, you would turn this into a chest exercise so keep that in mind.
  4. Step forward until you feel a stretch in your front shoulder, keeping your arm straight but not locked at the elbow.
  5. Exhale and slowly raise your hands at shoulder height. If you’re struggling with the last few reps, aim for mid-chest level. The movement should be controlled, and your torso should remain stationary.
  6. Hold the top position for a brief second. Ensure your wrist remains neutral, and you’re lifting with your shoulder muscles, not your traps with these cable shoulder exercise we improve our shoulder.

WHAT MAKES IT EFFECTIVE: This is a fantastic exercise with a great range of motion that allows you to get those front deltoids into a position of stretch. This is something you don’t often get if you’re just doing a traditional Standing Dumbbell Front Raise. It’s excellent for improving shoulder mobility. It can also be performed with a curl bar, but this would have the same entire range of motion.

RELAY RAISES

HOW TO DO RELAY RAISES:

  1. Set the cable pulley machine to its lowest setting.
  2. Stand with your feet shoulder-width apart, with a slight stagger in your stance for stability. Face away from the cable machine.
  3. Grasp the handle with one hand, palm facing forward. This hand will be doing the exercise.
  4. Keep the core tight and maintain an upright posture.
  5. Using the shoulder muscle, push the handle forward and upward in a smooth, controlled motion. Your arm should move in a diagonal path, not straight up.
  6. Continue the motion until your arm is fully extended but avoid locking the elbow.
  7. Slowly and with control, lower the weight back to the starting position. this entire movement is just as controlled as the upward phase. with these cable shoulder exercise we improve our shoulder..

WHAT MAKES IT EFFECTIVE: This is one of those isolation exercises for the front delt that is known for its stimulus and developing powerful shoulders. One of the great exercises for shoulder development and strength in the shoulders.

LATERAL AND REAR COMBO SIDE RAISE

HOW TO DO LATERAL AND REAR COMBO SIDE RAISES:

  1. You’re going to follow the same setup as above, but when you stand next to the cable machine, turn your feet and body 45 degrees.
  2. Position the cable machine by setting the pulley to align with your hip. Attach a handle to this pulley.
  3. Position yourself sideways next to the machine, so the cable handle is opposite the shoulder you’re targeting first. Now, turn your body 45 degrees.
  4. Adopt a stable stance, keeping your feet apart at shoulder width.
  5. Hold the handle with the palm facing inwards, extending your arm across your body to start with a slight stretch in the shoulder muscle.
  6. Perform the lift by moving the handle away from your body, keeping your arm slightly bent. Raise your arm until it reaches a position level with the floor.
  7. Execute the lift slowly and with control, focusing on engaging the shoulder muscle and avoiding any momentum-based movement.
  8. with these cable shoulder exercise we improve our shoulder

WHAT MAKES IT EFFECTIVE: The cable positioning and 45-degree turn of your body makes this an excellent exercise for both the middle deltoids and rear deltoids. First, you get a nice pre-stretch on the middle and rear deltoids. Second, the exercise itself is what happens when a Lateral Raise meets a Row. Finally, it allows you to resist extension of the arm behind the body, which promotes both strength and shoulder muscle growth. Again, another great exercise for broader shoulders.

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CABLE FACE PULLS

HOW TO DO CABLE FACE PULLS:

  1. Attach a rope attachment to a cable machine, positioning the pulley at a high level. Ideally, the pulley should be set slightly above head height.
  2. Stand facing the cable machine, feet shoulder-width apart to keep your body stable.
  3. Grasp each end of the rope handle with both hands in a shoulder-width grip. Your palms should face each other, and your hands should be at head height.
  4. Begin by pulling the rope towards your face. As you pull, focus on moving your hands apart and towards either side of your head.
  5. As you perform the pull, concentrate on retracting your shoulder blades, bringing them together as you move the rope towards your face.
  6. Aim to pull the rope until your hands are in line with your ears or slightly behind, ensuring that the movement comes from your upper back and shoulders and not just your arms
  7. with these cable shoulder exercise we improve our shoulder.
  8. Make sure your chest is out, and you maintain a good upright posture throughout the movement.
  9. Slowly extend your arms back to the starting position, allowing your shoulder blades to move apart naturally.
  10. Control the movement both ways – both when pulling the rope towards your face and when returning to the starting position.
  11. You can perform this movement on a bench but it’s best to do so in a standing position

WHAT MAKES IT EFFECTIVE: The Cable Face Pull is one of the essential cable shoulder exercises that I recommend. It reverses a lot of the tension that naturally builds up during our day-to-day routine that focuses on frontal and pushing movements. It also helps to build up the upper back muscles. You need to add this cable rear delt exercise into your routine (if you haven’t yet).

CABLE OVERHEAD RAISE FACE PULLS

HOW TO DO CABLE OVERHEAD RAISE FACE PULLS:

  1. Attach a rope attachment to a cable machine, setting the pulley at a level slightly above your head.
  2. Stand facing the cable machine with your feet shoulder-width apart for stability.
  3. Grasp each end of the rope attachment with both hands, palms facing each other.
  4. Begin by pulling the rope towards your face, focusing on separating your hands as they come closer to your face.
  5. As you pull, concentrate on retracting your shoulder blades, squeezing them together.
  6. Pull the rope until your hands are aligned with your ears, ensuring the movement is driven by your upper back and shoulders.
  7. From the face pull position, with your hands beside your ears, transition into an Overhead Raise.
  8. Extend your arms upward, fully stretching them above your head. This movement should be fluid and controlled.
  9. In the overhead position, your arms should be straight, and your shoulder blades slightly elevated.
  10. Keep your core muscles engaged to maintain a stable and upright posture.
  11. Lower your arms back to the face pull position beside your ears. Then, slowly extend your arms back to the starting position, controlling the weight throughout the movement.

cable shoulder exercise

with  the help of these workout cable shoulder exercise  you improve your shoulder.

WHAT MAKES IT EFFECTIVE:  This popular shoulder exercise is a two-in-one combo that targets the rear delts as well as the middle and lower trapezius muscles. This one is great for muscle hypertrophy and building up a strong and solid upper back  and  make strong with cable shoulder exercise.

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Benefits of Cable Shoulder Exercises

  1. Constant Tension: Unlike free weights, cables provide continuous resistance throughout the entire range of motion, ensuring muscles are engaged throughout.
  2. Variety of Angles: Cable machines allow for exercises in various planes of motion, targeting different parts of the shoulder muscles effectively.
  3. Improved Muscle Activation: They help in isolating and activating specific shoulder muscles, aiding in muscle development and definition.
  4. Versatility: Cable machines enable a wide range of exercises beyond traditional shoulder movements, providing a comprehensive upper body workout.