The shoulder is the most mobile joint in the body, making it susceptible to injuries and discomfort. To protect and strengthen your shoulder, many people head straight to a Shoulder Press Machine, but the humble cable machine is also an excellent tool for achieving stronger shoulders.
We’ve compiled a list of 12 of our favourite shoulder exercises that you can perform with minimal gym equipment, just a cable machine.
1 - Lateral Raise
To target the lateral deltoids, stand next to the machine holding the cable in your outside hand. With a slight bend in your elbows, pull the cable laterally until your arm reaches shoulder height. Keep your core engaged to prevent your back from swinging.
2 - Egyptian Lateral Raise
The Egyptian lateral raise is a variation of the traditional lat raise. Instead of standing upright, hold onto the Functional Trainer with one hand, bring your feet close to the machine and lean away from it so your body forms a diagonal line. This position increases your range of motion which is beneficial if muscle growth is your primary goal. Holding onto the machine minimises swinging and reliance momentum to ensure a more effective lift.
3 - Single Arm Front Raise
A single-arm front raise primarily targets the front head of the deltoids. Stand facing the cable machine, holding the stirrup handle in one hand in front of your leg. Brace your stomach and lift the strap up to shoulder height, then control the movement back down.
4 - Rope Front Raise
If you’ve got a rope attachment, you can do a front raise with both arms. Face away from the machine and pull the rope between your legs so that the cable is central. Pull the rope up to shoulder height and repeat.
5 - Upright Row
The upright row is a rowing variation that works the muscles in the trapezius and biceps. To perform this exercise, stand facing the cable machine and hold a rotating straight bar with your hands close together (two thumbs width apart). Pull the bar up towards your shoulders keeping your wrists straight and your elbows higher than your hands. If the straight bar feels uncomfortable for your elbows or wrists, you can also perform this exercise with a rope attachment.
6 - Shrug
Shoulder shrugs are a classic bodybuilding exercise that primarily target the trapezius and rhomboids, as well as strengthening the forearms. You can use a straight bar for double arm shrugs or a handle for the single-arm variation. Stand facing the cable machine with your arms relaxed in front of your body. Shrug your shoulders up towards your ears, squeezing your shoulder blades together at the top of the movement.
7 - Cuban Press
This is an advanced variation of an overhead press that incorporates internal and external rotation of the rotator cuff. Start with your arm extended at shoulder height, then pull the cable until your elbow is in line with your shoulders and bent at a 90-degree angle. Rotate your hand upward and then an overhead press. Reverse the movement to return to the starting position.
8 - Arnold Press
Named after the world’s most famous bodybuilder, Arnold Schwarzenegger, the Arnold press is a variation of the overhead press that targets all three heads of the deltoids, making it a favourite for those seeking bigger shoulders. Set up one cable with a handle and stand next to the machine. Hold the handle in front of your face at shoulder height (palm towards you) then twist your arm to face away as you press overhead in one smooth movement.
9 - Kneeling Shoulder Press
A kneeling shoulder press can be performed in a full kneeling or half-kneeling position and as a bilateral or unilateral movement. The kneeling position places a greater emphasis on core strength as you don’t have the reliability of a Foldable Weight Bench to keep you upright.
10 - Face Pull
If you want to grow your upper back muscles, as well as targeting your shoulders, then you should incorporate face pulls into your workout. It’s a posterior chain exercise that works the trapezius and biceps. Attach a rope cable and set the machine at face height. Step into a staggered stance with your arms fully extended, engage your core and pull the cable towards your face whilst squeezing your shoulder blades together.
11 - Internal Rotation
Internal rotation exercises are crucial for improving strength and mobility in the rotator cuff, an area prone to injury among gym-goers and athletes alike. To perform a cable internal rotation, attach a handle to the cable at elbow height. Grip the handle with your arm bent at a 90-degree angle and elbow close to your body, the machine should be on the outside of your hand. Pull the cable towards your stomach and slowly release it back.
12 - External Rotation
External rotation exercises are often overlooked, yet it’s a common problem area. Weak external rotator muscles can contribute to rotator cuff injuries. Set up similarly to the internal rotation exercise, but position the machine on the inside of your body. Pull the weight away from your body, keeping your elbow tucked into your side.
Whether you're rehabbing your shoulders or you’re on a quest for bigger boulder shoulders, the cable machine is your go to piece of equipment for a shoulder workout. With just one machine you can perform a variety of exercises to give you strong and supple shoulders.
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