8 Essential Cable Shoulder Exercises for Bigger Delts!


A study conducted by Cambridge University of more than 700 women revealed big shoulders were the most attractive male asset. Why? The reason is that big shoulders create a strong look, but the larger you are at the top, the smaller your waist appears and create that V-shape which makes her wild

Here is the list of some essential cable shoulder exercises which will help u build great pairs of shoulders cable shoulder exercises

Face pulls

face pulls

how to do a face pull

  1. Set up a cable device using a double-rope attachment, which is attached to the pulley at the top. 
  2. Take the handle with an overhand grasp (palms toward the flooring) and hold the handle with your arms extended to the sides. 
  3. Bring the handles toward you while keeping your upper arms in line with the floor so that the handles are on opposite sides to your face. 
  4. After that, return to the beginning position while keeping tension within the cable. Make sure that your movements are slow as well as controlled during the workout.
  5. Be careful not to overdo the weights when doing this exercise. Doing it will cause the lower back to be engaged, and reduce the attention on your shoulders and the upper back – be sure to not turn your head back towards the handle while pulling.

benefits of face pulls

There are many benefits of face-pull-pull exercises. These exercises are great for developing stronger shoulders. They are also effective for improving the internal rotation of the shoulder joint.cable shoulder exercises

In addition, the face pull helps prevent injuries and keep the shoulders in their proper alignment.

other benefits of this exercise include preventing injury. 

Another benefit of face pulls is improving your strength. This exercise is particularly helpful for strengthening the shoulder and the anterior delt muscles. It can be done in conjunction with a traditional workout such as bench pressing, split jerk, or rowing.

cable shoulder lateral raises

cable shoulder lateral raises

how to do a cable shoulder lateral raise

  1. Choose a weight you can lift using only one shoulder
  2. Place yourself in front of the pulley machine, with your feet spaced shoulder-width away.
  3. For a good posture To maintain a good posture, move your chest up, then move your shoulders backward while bending your knees slightly. It is also possible to place your hands-free on the machine to support your body.
  4. Now, extend your entire body, and grasp the stirring device by your left arm.
  5. Make a slight bend in your elbow towards a 10-to 30-degree angle, then raise your arm to a level with your shoulder, inhaling while lifting.
  6. Be careful not to rotate your arm when you raise the stirrup and focus your attention on the part you wish to work on — your middle shoulder.
  7. Keep your body in a place for 1-5 seconds and then exhale slowly while lowering the body weight. The cable should slow down completely before you begin the next repetition.
  8. Perform at least 10 reps each set on each hand.

benefits of cable shoulder lateral raise

Performing cable shoulder lateral raises is a powerful exercise that targets the stabilizer muscles of the shoulder, mainly the deltoids and triceps.

Besides these two main muscle groups, the lateral raise also stimulates the surrounding musculature. As such, the pause and controlled movements will provide maximum muscle benefit.

Moreover, the pause will prevent you from cheating and will also maximize the amount of time you spend under tension.

Compared to traditional dumbbell sets, cable-shoulder lateral raises allow for a greater range of motion and less chance of death-gripping the weights.

This exercise also requires higher concentration and a more complex technique, which make it better for a more effective shoulder training routine. In addition to this, cable exercises also promote shoulder growth and resiliency.cable shoulder exercises

For the advanced trainees, this workout will be the best choice for building bigger, more symmetrical shoulders and an essential cable shoulder exercise!

seated cable shoulder press

seated cable shoulder press

how to do seated cable shoulder press

  1. Make sure the weight is set to a suitable quantity and then sit, holding the handles. Your arms should be 90 degrees in relation to your body in a position with your chest and head upwards. Your elbows should be bent around 90 degrees. This is the starting point.
  2. Begin by extending your elbow, and then pressing the handles to your head.
  3. After stopping to the right, you can return the handles back to their original position. Make sure you keep an appropriate tension of the cable.
  4. It is also possible to perform this manoeuvre using your back to the pad, and with alternate hands.

benefits of seated shoulder press

There are numerous benefits of adding an overhead press into your exercise routine. It can help increase:

  • Strength and strength of shoulder strength and size of the shoulder
  • strength and the size of muscles of the triceps
  • capacity and the size muscle of the trapezius
  • Strength in your core muscles like your transverse abdominal muscles lower back, obliques, and spinal stabilizers when you exercise while sitting
  • execution of other exercises such as the bench press

front cable shoulder raise

cable shoulder front raises

How to perform the cable front raise:

  • 1. Pick a weight from the machine’s low pulley and hold your single cable using your left hand.
  • Step 2. Remove your hands from the pulley, and then hold your arm straight to ensure that the hand cable is directly in front of your thigh. Your palm should be facing downwards. This is your starting position.
  • 3. The left hand should be lifted towards the front. Relax your elbow and keep your hands down. Continue to lift until your hand is slightly higher than the point where it will be in line with the floor. Breathe as you lift and then hold it for a second after you are at the highest point.
  • 4. Inhale slowly then lower your arm slowly until you are back in the starting position.
  • 5. Repetition for the number of reps you have in your set. Switch to the left arm.

benefits of cable front raises

The front raise will strengthen shoulders muscles (deltoids) however it also works the chest’s upper muscles (pectorals). It’s an isolation exercise for shoulder flexion and will help build strength and strength both on the sides and the front of your shoulders.


In everyday life, it is essential to have strong shoulders to lift things securely. This makes front raises useful for developing the strength required to carry out everyday tasks such as putting grocery bags on the counter or placing items on shelves at shoulder height.

It is also advised for use during physical therapy after recovering from shoulder injuries or surgery for the shoulder.  Including it into your routine could help to reduce neck discomfort. cable shoulder exercises



upright row

8 Essential Cable Shoulder Exercises for Bigger Delts!

Place your feet wide apart. 

Grab the barbell and let it hang out in front of your body along the length of your arms. Your palms should be in front of your body and your arms aligned with your legs.

  1. Breathe deeply and strengthen your abdominal muscles. Make sure you keep your spine straight. your chest up, and your eyes toward the forward direction.
  2. Straighten the barbell upwards (toward the cheeks) when you exhale. Take the lead with your elbows, as you keep your bar in close proximity to the body. Your arms shouldn’t be more than parallel to your shoulders. A little less is acceptable.
  3. Stop at the summit on the lift.
  4. Lower the barbell while you exhale, then return it to its starting position.


benefits of upright row

The upright row targets the middle and front head of the deltoids (shoulder muscles). This exercise can also help build the trapezius and the rhomboids (muscles located in the upper and middle back) as well as the biceps muscle  (front and back muscles of upper arms). 1


These muscles in making pulling and lifting simpler. This could include lifting bags of groceries off the floor, placing their contents on top of the counter as well as pulling your pants up as you dress, and many other similar actions.


This type of exercise is commonly performed by bodybuilders looking to target certain muscles. However, research suggests the upright row can be an effective part of a fitness routine for people of all ages like a routine developed for firefighters who are in their careers. 2

The upright row targets the middle and front head of the deltoids (shoulder muscles). This exercise can also help build the trapezius and the rhomboids (muscles located in the upper and middle back) as well as the biceps muscle  (front and back muscles of upper arms)

These muscles in making pulling and lifting simpler. This could include lifting bags of groceries off the floor, placing their contents on top of the counter as well as pulling your pants up as you dress, and many other similar actions.


This type of exercise is commonly performed by bodybuilders looking to target certain muscles. However, research suggests the upright row can be an effective part of a fitness routine for people of all ages.

reverse cable fly

riverse cable fly

The reverse cable fly is an exercise that isolates the rear delts. It’s best to start with light weights and work your way up. It’s very important to keep a neutral spine and avoid hunching your shoulders or tucking your chin. Then, slowly reverse the movement back to the starting position. A few tips to follow while performing this exercise: First, do not pull the cables back past their perpendicular points. If you do, you may end up causing yourself pain.

To perform the exercise correctly, start with a single-hand stirrup attached to a cable pulley.

Bend over at a 45-degree angle. Hold the left high cable with your right hand and the right high cable with your left.

Once you’ve reached a neutral position, begin facing the cable pulley, and keep your core tight.

This exercise challenges the lower body and can help you achieve better posture.

benefits of reverse cable fly

The cable rear delt fly is an excellent exercise for shoulder workouts. It engages a variety of upper-body muscles, but the rear delts receive the most tension. There are three parts to the deltoid.

They are separated into two parts: the anterior and the posterior. The posterior deltoid is the most commonly used part.

It receives the most tension and is thus an excellent exercise for the rear delts.

The reverse cable fly is also a popular exercise that can target the rhomboids and pectoralis major muscles. It’s a great exercise to use for your upper back.

Lat pulldown

lat pull down

The movement should be smooth but be controlled.

The lats should be fully extended and the bar should touch the upper chest. 

There are several common mistakes to avoid and some of these can be avoided.

The body should be level and the elbows flexed. The torso should remain stationary and the shoulders and arms should move only to hold the bar.

  1. Take the bar in broad grip and an overhand grip with knuckles up. There are other grips and positions feasible but begin with this basic grip.
  2. Lower the bar until it’s about equal to the chin. Breathe in the downward motion. Although a slight shift forward is fine, try at keeping your top body in a straight line. Make sure your feet are flat on the ground and work your abs while pulling. The point at which you are pulling should be the point at which your elbows cannot move downwards anymore without moving backward. You must stop there and not lower.
  3. Make sure you squeeze the shoulder blades together while keeping your shoulders square.
  4. From the lower position, keeping your chin close, gradually return the bar to its starting position while directing its steady ascent. Do not let it hit the plates of weights.

benefits of lat pulldown

The latissimus dorsi is a key muscle in the shoulder joint that performs a wide range of motion, including depression of the scapulae and downward rotation. This exercise targets this muscle in both men and women. The goal of this exercise is to develop the latissimus dorso muscle and build its strength. 

As with any muscle-building exercise, it is important to start with a lightweight, and then increase the weight as your muscles improve.

If you are looking to increase your strength quickly, try reducing the weight.

This way, you can challenge your back with a full workout while preventing overusing your arm muscles. When choosing a weight for your lat pulldown, it’s important to remember that your lats should be the focus of your workout.

bent over flyes

bent over fly

Keep your feet shoulder-width apartand hold dumbbells by your sides.


Then, press your hips in an


hinge motion Begin by bringing your chest up and nearly in line with the floor.


The weights should be hung straight downwards (palms with their backs to one another) while keeping a firm center, straight rear and a slight knee bend.


    1. Bring both arms towards your side, with an exhale. Make sure to keep a slight twist in the elbows. Make sure to squeeze your shoulder blades while pulling them towards the spine.
    2. Reduce the weight to its starting position when you exhale. Do not hunch your shoulders too much while keeping your jaw up to ensure a straight spine throughout the workout.

benefits of reverse fly

Reverse fly strengthens posterior deltoids (rear shoulders) and the major lower back muscles (rhomboids and trapezius). 

Strengthening these muscles can help improve bad posture, helps maintain an upright stance, and helps improve stability


When you are spending a significant amount of time sitting down at your computer or phone or driving often in a head-forward posture, it could cause your back muscle and shoulder to stretch and chest muscles to tighten. 

This can cause an increase in pain and a decrease in movement.

Research has shown that adding the reverse fly to your routine of strength training can aid in reducing pain and disability in these areas. 
For instance, a large group of office workers who participated in a study had positive results after three exercises per week. 

The reverse fly exercise can increase the quality of your performance. Moving and sitting with a better posture does more than support a healthy spine, but also has been proven to improve self-confidence.

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