Cable Shoulder Exercises

15 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Resistance Band Cable Machine Smith Machine Medicine Ball

Face Pull

Cable

Posterior deltoid

Alternating Cable Shoulder Press

Cable

Anterior deltoid

Cable Rope Rear-Delt Rows

Low Pulley Row To Neck

Cable

Posterior deltoid

Seated Cable Shoulder Press

Cable

Anterior deltoid

Bent Over Low-Pulley Side Lateral

Cable

Posterior deltoid

Cable Internal Rotation

Cable Seated Lateral Raise

Cable

Posterior deltoid

External Rotation with Cable

Cable Crossover Reverse Fly

Cable

Posterior deltoid

Programs with these exercises

Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym Push Pull Legs Routine

Three workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.

Intermediate · 3 times a week · Gym 5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym Shoulder Workout

All three delt heads: overhead press, lateral raises, reverse flyes and face pulls, plus shrugs for the traps.

Beginner · once a week · Gym