If you’re hitting the gym and looking for a truly challenging upper body session, shoulder workouts on cables are a must.
Not only does it look and feel amazing to hit the cable machine for a shoulder workout, they offer some amazing benefits too, that you just don’t get from some of the other movements.
So, if you want to include an additional movement in your shoulder workouts, or you’d like to challenge yourself in a new and exciting way, check out our guide on using cable machines for your shoulder workouts.
Benefits of a shoulder workout on cables:
Cable machines are good for shoulder workouts because they provide a number of benefits over other types of equipment, such as dumbbells and barbells. Here are some reasons why cable machines are beneficial for shoulder workouts:
- Constant tension: Cable machines provide constant tension throughout the range of motion, which helps to engage the muscles and prevent any lulls in the workout.
- Adjustable resistance: Cable machines allow for adjustable resistance, so you can increase or decrease the weight as needed to match your strength level.
- Versatility: Cable machines can be used for a wide range of exercises, allowing for a full workout for the shoulders, including lateral raises, front raises, reverse flys, and upright rows.
- Isolation: Cable machines allow for isolation of specific muscle groups, making it easier to target specific areas and achieve maximum results.
- Safe and controlled movements: Cable machines have a controlled and stable movement, reducing the risk of injury compared to other forms of resistance training.
It’s important to remember that while cable machines can be a great addition to your shoulder workout routine, it’s also important to incorporate a variety of exercises and equipment to target the muscles from different angles and prevent overuse and boredom.
[Related Article: Shoulder Workout for Beginners]
Best shoulder exercises on cables
Here are some of the best shoulder workouts that can be done using cables:
- Cable Lateral Raise: Stand facing a cable machine with a handle attached to the low pulley. Start with your arms straight and gradually raise your arms to the side until they are in line with your shoulders.
- Cable Front Raise: Stand facing a cable machine with a handle attached to the low pulley. Start with your arms straight and gradually raise your arms in front of you until they are in line with your shoulders.
- Cable Rear Delt Fly: Stand facing away from a cable machine with a handle attached to the low pulley. Start with your arms straight and gradually raise your arms out to the side until they are in line with your shoulders.
- Cable Reverse Fly: Stand facing a cable machine with a handle attached to the low pulley. Start with your arms straight and gradually raise your arms behind you until they are in line with your shoulders.
- Cable Upright Row: Stand facing a cable machine with a handle attached to the high pulley. Start with your arms straight and gradually raise the handle towards your chin, keeping your elbows close to your body.
These exercises are great for targeting the various muscles in the shoulders, including the deltoids, rotator cuff, and trapezius.
Don’t forget, it’s important to use proper form and start with a light weight, gradually increasing as you build strength. So, keep those step-by-step guides above handy as you’re starting out on the cable machine shoulder workouts.
What shoulder muscles are you working?
The shoulders are made up of several muscles, including:
- Deltoids: This muscle group covers the shoulder and is responsible for shoulder flexion, abduction, and rotation. It is divided into three parts: the anterior (front), medial (middle), and posterior (rear) deltoid.
- Rotator cuff: This group of muscles and tendons helps to stabilize the shoulder joint and is made up of the supraspinatus, infraspinatus, teres minor, and subscapularis.
- Trapezius: This muscle runs from the base of the skull to the middle of the back and is responsible for moving the shoulder blades and supporting the shoulder joint.
- Teres major: This muscle is located on the back of the shoulder, it helps in shoulder extension and medial rotation.
- Latissimus dorsi: This muscle is located on the back and helps in shoulder extension and medial rotation.
- Pectoralis major: This muscle is located on the chest and is responsible for shoulder flexion, adduction, and internal rotation.
- Biceps brachii: This muscle is located on the front of the upper arm and is responsible for shoulder flexion.
- Triceps brachii: This muscle is located on the back of the upper arm and is responsible for shoulder extension.
A good, well-rounded shoulder workout for women should hit a range of these muscles, ensuring you have a strong and well-rounded physique where you don’t have any particular areas of weakness.
Of course, a good shoulder workout for women should also bring with it a range of benefits that go outside of being stronger too!
Why should women do shoulder workouts on cables
Having strong shoulder muscles can provide several benefits for women, including:
- Improving posture: Strong shoulders can help to improve posture by pulling the shoulders back and down, which can help to reduce hunching and slouching.
- Reducing pain and injury: Strong shoulders can help to reduce pain and injury by providing support to the shoulder joint and surrounding muscles, which can help to prevent overuse and strain.
- Improving athletic performance: Strong shoulders can help to improve athletic performance by increasing the power and range of motion of upper body movements, such as throwing, swimming, and pushing.
- Enhancing appearance: Strong shoulders can help to enhance the overall appearance of the upper body by creating a more defined and toned look.
- Improving daily activities: Strong shoulders can help to improve daily activities such as carrying groceries, lifting children, and performing household tasks.
- Mental Health: Regular exercise and muscle strength training have been linked to improved mood, reduced stress and anxiety, and a better overall sense of well-being.
It’s important to note that it’s always best to consult with a healthcare professional before starting any new exercise program.
So, if you’re considering adding some cable shoulder workouts to your routine, there’s plenty of reasons as to why you should give them a shot!
Why not try the exercises we’ve outlined above and let us know how you get on in the comments below! We’d love to hear from you.