Cable shoulder workouts are an effective way to train the shoulder muscles and joints. It plays a crucial role in muscle development, flexibility, and muscle activation. Compared to other workouts, unfortunately, cable shoulder workouts are overlooked in the fitness industry.
Like any other workout routine, cable training may seem a little hard to execute in the beginning stages. However, once you get the hang of it, cable training is the best way to target different muscle groups and develop strength. Generally, it is a great workout option for a well-rounded fitness routine.
If you are a fitness enthusiast, you must be doing constant research for healthy workout routines. It is needless to say you are in the right place. This article will introduce some of the incredible cable shoulder exercises to train your front, middle, and rear delts.
What Are the Top 4 Cable Shoulder Exercises To Train Your Muscles?
As the name suggests, cable shoulder exercises are shoulder training workouts with a cable machine. The cable machine will have adjustable pulleys, cables, and weight stacks that can promote different types of shoulder training exercises targeting different muscle groups in the body.
One of the advantages of cable workouts is that the resistance can be easily adjusted, so a beginner and a professional can easily train using these methods. Here are some of the best cable shoulder exercises you can try.
1. Cable Chest Flyes
It is a chest-fly variation that can be performed using a cable machine. It is great for developing chest muscles. It targets the upper body and helps to build a defined chest. You can perform perfect cable chest flyers by following these instructions.
- Adjust the cable pulleys to slightly above your shoulder muscles.
- Stand in the middle of the machine and take a step forward to maintain stability.
- Remember to maintain a straight back while performing the routine.
- Press the cables in front of your chest by pulling the handles with your arms.
- Reverse the movement slowly and regain the starting position. Remember to maintain proper breathing during the routine.
2. Seated Cable Row
This particular type of cable row exercise targets the back muscles, biceps, and delts. It is a pulling exercise that can help to attain a healthy back, strength, and improved throwing abilities. Here is the perfect way to perform the seated cable row exercise.
- Sit facing the cable machine, put your feet flat on the floor, and the knees should be in a slightly bent position.
- Grab the handles, keep your back straight, and let your shoulders down.
- Release the cables by fully extending your arms in front of you and then slowly pull the handles towards the lower chest.
- Remember to focus on the back muscles while pulling the cable rather than the arms.
- You can repeat the action in the desired number of repetitions.
3. Cable Face Pulls
Face pulling is an excellent way to train the rear deltus, and it can improve posture by targeting the upper back muscles. Incorporating cable face pulls will be a valuable addition to your cable shoulder workouts. Follow these steps to perform cable face pulls without making any mistakes.
- Set the cables at the height of your chest and stand in front of the cable machine. Your body should be positioned towards the cable machine.
- Take a step back to gain stability while pulling the cable.
- The feet should be about shoulder-width apart.
- Pull the cable towards the face without locking your elbows. Your elbows should remain pointed to the sides when you pull the ropes.
- This action will engage your shoulder blades, delts, and back muscles.
- Hold the position for a few seconds and reverse the motion.
4. Cable Curls
Cable bicep curls target your bicep muscles and help to develop strong and toned arm muscles. As an addition, it can facilitate arm strength, improve the size of your arms, and help to build a developed upper body. Follow the steps to carry out cable curls.
- Adjust the cables to the bottom of the cable machine.
- Grab the handle attachment while your palms facing up.
- The elbows should be close to your body throughout the routine.
- Straighten your back, keep the chest up, and keep the core engaged to achieve stability.
- Curl the cable upwards towards your shoulder without losing momentum.
- Reverse the action and repeat it for 10 to 15 minutes.
Also Read: Low-Impact Exercises For Seniors: Stay Active Safely!
Conclusion
These cable shoulder workout exercises are great for full-body workouts. Always remember to breathe properly when you are carrying out any of these exercises. Making mistakes while performing cable shoulder training workouts can lead to complications.
If you experience any discomfort, stop performing the exercise immediately. If you are keen on maintaining overall fitness, seeking professional help will give you personalized assistance for different types of cable shoulder training to achieve your body goals.
References
- Laudner KG, et al. (2008). The acute effects of sleeper stretches on shoulder range of motion.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2474815/ - Tunwattanapong P, et al. (2016). The effectiveness of a neck and shoulder stretching exercise program among office workers with neck pain: a randomized controlled trial.
https://pubmed.ncbi.nlm.nih.gov/25780258/
