Introduction
Are you sick of doing the same old shoulder workouts, which make your muscles feel unmoving? Do you want to blast your shoulders and get the mass you’ve been working for in a novel and exciting way? Cable exercises are the answer!
Exercises using cables are adaptable, efficient, and can help you improve your shoulder technique. In this blog post, we’ll go over 8 cable workouts that you may do to add significant bulk and challenge your shoulders in unique ways.
So gather some weights and a cable machine, and let’s get started!
Cable Shoulder Workouts: Do They Really Build Mass ?
When it comes to building mass in your shoulders, cable exercises can be an effective tool. Cable workouts allow for a constant tension on the muscles throughout the entire range of motion, which can lead to muscle growth.
However, it’s important to note that building mass is not solely dependent on exercise selection but also proper nutrition and progressive overload. Without consistently challenging your muscles with heavier weights or higher reps, you may not see significant gains in size.
That being said, incorporating cable shoulder exercises like the seated cable row and upright row into your workout routine can help target different areas of the shoulders and provide variety to prevent plateauing.
Additionally, using cables instead of free weights allows for more control and stability during movements, reducing the risk of injury. So while cables may not be the only solution for building massive shoulders, they certainly have their place in a well-rounded shoulder workout routine.
Get Stronger Shoulders with These 8 Cable Workouts
1. Seated Cable Row
Seated Cable Row is an exercise that targets the entire back, including the shoulders. It’s a great way to build mass and improve posture. This exercise involves pulling a cable towards your body while seated on a bench with your feet securely placed on the platform.
To perform this exercise correctly, make sure you keep your back straight and engage your core muscles throughout the movement. Hold onto the cable handles with an overhand grip, keeping them shoulder-width apart.
As you pull the cable towards your chest, squeeze your shoulder blades together and hold for a second before releasing slowly. Make sure to maintain control of the movement at all times, avoiding any jerky or sudden movements.
The Seated Cable Row is also customizable depending on your fitness level; adjust weight as needed and aim for 3-4 sets of 8-12 reps per set.
This exercise can be included in any cable workout routine or used as part of a full-body workout regimen to blast those shoulders into shape!
2. Cable Overhead Press
The Cable Overhead Press is a great shoulder exercise that targets your deltoids as well as your triceps and core. It’s a great alternative to the traditional barbell or dumbbell overhead press, and it allows for more range of motion.
To perform this exercise, start by attaching a straight bar to the high pulley on a cable machine. Stand facing away from the machine with your feet shoulder-width apart. Grab the bar with an overhand grip slightly wider than shoulder-width apart.
Next, lift the bar up so that it’s just above your shoulders while keeping your elbows bent at 90 degrees. This is your starting position.
From here, extend your arms upwards until they’re fully extended overhead. Pause for a moment before slowly lowering back down to the starting position.
Remember to keep your core engaged throughout the movement and avoid arching or leaning too far backwards.
Start with lighter weight and gradually increase as you get comfortable with proper form. Incorporate Cable Overhead Press into your cable workout routine for stronger and bigger shoulders!
3. Face Pull
The face pull is an excellent cable exercise that targets the upper back and shoulder muscles. To perform this exercise, you’ll need a cable machine with a rope attachment.
Start by setting the pulley at eye level and attaching the rope to it. Grasp both ends of the rope with your palms facing each other. Stand with your feet shoulder-width apart and slightly bend your knees.
Next, retract your shoulder blades as you pull the rope towards your face. Keep your elbows high and out while squeezing your upper back muscles for maximum contraction.
Controlled movements are essential when performing this exercise to avoid any jerking or swinging motions. Face pulls can be modified in various ways by changing hand positions or adding resistance bands to increase difficulty levels for progressive overload.
Including face pulls into your cable workout routine will help improve posture, prevent injury, and target neglected muscle groups often overlooked in traditional workouts.
4. Rear Delt Fly
When it comes to shoulder workouts, the rear deltoids are often neglected. However, neglecting these muscles can lead to imbalances in your upper body strength and even injuries down the line. That’s why incorporating exercises like the Rear Delt Fly into your cable workout routine is crucial.
To perform a proper Rear Delt Fly using cables, start by facing away from the machine with a handle in each hand. Keeping your arms straight and elbows slightly bent, raise them up and out to the sides until they reach shoulder height. Squeeze your shoulder blades together at the top of the movement before slowly lowering back down.
What makes this exercise so effective is that it targets not only the rear delts but also engages other muscles such as rhomboids and traps. Additionally, using cables allows for constant tension throughout the movement which leads to greater muscle activation.
Incorporating Rear Delt Flys into your cable shoulder workout will help improve posture, prevent injury, and ultimately lead to more well-rounded upper body strength. So next time you hit the gym, don’t forget about those oft-neglected rear delts!
5. Lateral Raise
The lateral raise is one of the best exercises for targeting the medial deltoid, which is responsible for shoulder width. This exercise can be done with cables to provide constant tension throughout the movement.
To perform a cable lateral raise, stand facing a cable machine with your feet shoulder-width apart and your knees slightly bent. Grasp the handle in one hand and bring it up to shoulder height with your elbow slightly bent.
Slowly lift the handle out to the side until your arm is parallel to the floor. Pause briefly at the top before lowering back down slowly.
It’s important not to swing or use momentum during this exercise as it takes away from its effectiveness. Focus on keeping your movements slow and controlled, feeling that burn in your medial delts.
Adding cable lateral raises into your workout routine will help build wider shoulders and give you that coveted V-taper physique. Give it a try next time you hit shoulders!
6. Front Raise
Front raises are a great exercise for targeting the front deltoids, which can help to create definition and shape in your shoulders. To perform this exercise with cables, stand facing the cable machine with your feet shoulder-width apart and grasp the handle of the cable with an overhand grip.
Engage your core muscles and lift the handle upwards until it reaches eye level or slightly above. Be sure to keep your arm straight but not locked out at all times throughout the movement. Slowly lower back down to starting position.
One thing you should avoid doing is swinging or using momentum to lift the weight as this reduces its effectiveness and puts unnecessary strain on other parts of your body such as your lower back.
For added difficulty, try incorporating a pause at the top of each repetition before lowering back down. Another variation that works well is alternating between left and right arms for each rep.
Front raises using cables provide targeted isolation for building strong and defined shoulders while also helping improve stability in upper body movements.
7. Upright Row
The upright row is a classic shoulder exercise that uses the cable machine to target the deltoids and trapezius muscles. To perform this exercise, start by standing with your feet hip-width apart and holding onto the cable attachment with an overhand grip.
Next, lift the cable up towards your chin while keeping your elbows pointed outwards. As you raise the weight, be sure to keep your shoulders down and back to avoid tension in the neck area.
One of the benefits of using cables for upright rows is the constant resistance throughout each repetition, which helps to engage all muscle fibers in your shoulders and upper back.
However, it’s important not to use too much weight or go too high with this exercise as it can put unnecessary strain on your rotator cuff muscles.
To modify this exercise for different variations try changing hand positions such as a wide grip or close grip placement on the handlebar.
Including upright rows into your regular workout routine may help strengthen and tone shoulder muscles leading to improved posture and overall upper body strength!
8. Shrugs
Shrugs are a classic exercise that targets the trapezius muscles in your shoulders. This exercise is popular among bodybuilders and fitness enthusiasts for good reason – it’s effective!
To perform shrugs, stand with your feet shoulder-width apart and hold onto the cable handles with an overhand grip. Pull your shoulders up towards your ears, squeezing the trapezius muscles at the top of the movement before slowly lowering back down.
One common mistake when performing shrugs is using too much weight. It’s important to focus on proper form and controlled movements rather than trying to lift as heavy as possible.
Another variation of this exercise is behind-the-back shrugs, where you hold onto the cable handles from behind and perform shrugs in that position.
This variation puts more emphasis on the lower traps. Incorporating shrugs into your cable workout routine can help improve posture, strengthen shoulder stability, and add size to your traps. Give them a try!
Conclusion
Cable exercises are an excellent way to target your shoulder muscles and build mass. The nine exercises that we have discussed in this article can help you achieve the desired results if done correctly and consistently.
Remember to warm-up before starting any workout routine, start with light weights, maintain proper form throughout the exercise, and gradually increase the weight as you progress. Additionally, it is essential to listen to your body and avoid overtraining or pushing beyond your limits.
With these tips in mind, incorporate these cable shoulder workouts into your training program for a well-rounded and effective shoulder workout routine. Happy lifting!
