10 Best Cable Shoulder Exercises

Cables are one of the most useful machines that you can have because they are so versatile and provide constant tension to whichever muscle you’re targeting. Cable machines are particularly great for shoulder development since they increase the stability of the shoulder joint in addition to size, shape, and strength.

In fact, they were featured at the top of our list of the most effective gym machines for shoulders!

With a few modifications, cables can be used to target all three heads of the deltoids, giving you 3D shoulders. Whether you’re looking to step on stage, compete in powerlifting, rehab from an injury, or enhance athletic performance, it’s a good idea to include cable-based exercises in your routine.

Although there are several cable exercises that engage the shoulders, some are better than others. Here’s our definitive list of the cable shoulder exercises that are worth doing regardless of your goal or experience level.

Top 10 Cable Shoulder Exercises

Below you will find the best cable exercises for adding strength, size, and stability to your shoulder based on effectiveness, efficiency, and safety!

1. Cable Shoulder Press
2. Cable Lateral Raise
3. Reverse Cable Fly
4. Cable Upright Row
5. Cable Face Pulls
6. Egyptian Cable Lateral Raise
7. Bent-Over Cable Reverse Fly
8. Lying Cuffed Lateral Raises
9. External Rotation
10. Internal Rotation

Cable Shoulder Press

Benefits of the cable shoulder press

The shoulder press is one of the few compound exercises that you can perform on a cable machine. Since the cable shoulder press is a compound movement, you can work in the heavier rep ranges and focus on achieving progressive overload. Overall, it’s an ideal mass builder for the upper body, specifically the shoulders.

You can do this movement one arm at a time or with both arms, depending on your cable stack set-up. Additionally, the cables provide a bit of instability, so you may not be able to lift as much weight compared to a barbell overhead press; however, it will recruit more stabilizer muscles.

This exercise is great for targeting the front delt, side delt, upper traps, and triceps. The only delt that isn’t involved in this exercise is the rear delt since its primary action is horizontal abduction of the shoulder and scapular retraction.

How to perform the cable shoulder press

1. Attach two D-handles to the lowest position on a cable stack with pulleys close together.
2. Stand in between the pulleys facing away. Squat down and grab the handles, then stand up straight. Your feet should be just about shoulder-width apart or you can use a split stance (one foot forward, one foot back) if that’s more comfortable.
3. Tighten your core, look straight ahead, lean slightly forward, and hold the handles at shoulder height. This is your starting position.
4. Inhale, then press the cables straight overhead until your arms are almost fully extended.
5. Hold for 1-2 seconds at the top before slowly lowering the handles back to the starting position.
6. Repeat for the desired number of repetitions.

For a video demonstration of the seated cable shoulder press, watch the video below from My PT Hub:

Seated Cable Shoulder Press

Cable Lateral Raise

Benefits of the cable lateral raise

The cable lateral raise is arguably the best lateral raise variation because there’s constant tension placed on the side delt throughout the entire movement. Whereas with a dumbbell lateral raise, there’s no tension whatsoever at the bottom of the movement, so the muscle is resting.

For producing a hypertrophic response, time under tension is more important with a cable than free weights. If you are trying to build up your side delts but you’ve only been performing dumbbell lateral raises, definitely add this exercise into your training program!

Depending on your pulley set-up, you can either do this exercise one arm at a time or with both arms simultaneously. If you choose to do single-arm, start with your weaker side and match the number of reps you get with the opposite side.

How to perform the cable lateral raise

1. Attach two D-handles to the lowest position on a cable stack. Grab the right handle with your left hand and left cable with your left hand using a pronated grip (palms facing down).
2. Stand in the middle of the cable stack with your arms fully extended in front of you. One arm should cross over the other. The weight stack should be slightly raised. This is your starting position.
3. Inhale and begin to raise your arms out to the sides while keeping a slight bend in the elbows. Your arms should remain relatively straight with your elbows slightly higher than your wrists.
4. Once your elbows are at shoulder height, pause for 1-2 seconds and squeeze the side delt.
5. Exhale as you lower the handles back to the starting position.
6. Repeat for the desired number of repetitions.

In the video below, Jared Feathers from Renaissance Periodization shows you how to do a cross-body cable lateral raise!

Cable Cross Body Lateral Raise

Reverse Cable Fly

Benefits of the reverse cable fly

The standing reverse cable fly is an excellent isolation exercise for the rear delts. Since the rear delts are oftentimes a lagging body part for most people, targeted rear delt work is a good idea.

Similar to the cable lateral raise, cables are superior to dumbbells for stimulating rear delt hypertrophy because of the constant tension applied to the muscle. That’s why we made a list dedicated to the best cable exercises for the rear delts.

Another pro to the reverse cable fly is that you perform the exercise standing, whereas with a dumbbell reverse fly, you have to be bent forward. The cable variation places less tension on the back and more emphasis on the rear delts. It’s a win-win situation!

For more focus on the rest of the back, see our list of the best cable back exercises.

You can do this exercise one arm at a time, but to save some time, using both arms simultaneously works just fine.

How to perform the reverse cable fly

1. Set up the cable pulleys slightly above shoulder height. Using a cable stack that has pulleys close together is ideal but not mandatory.
2. Stand in the middle with a shoulder-width stance facing the cable machine. Extend your arms and raise them up to shoulder height.
3. Grab the left cable attachment with your right hand and grab the right cable attachment with your left hand (the cables should be crossing in front of you). You can use handles for this, but most people prefer just grabbing onto the clip where the handles attach.
4. Your arms should have a slight bend in them with your elbows pointed out. At this point, the weight stack will be slightly elevated. This is the starting position.
5. Pull the cables out and backward. Contract your rear delts and middle traps to horizontally abduct and slightly retract your shoulders. Keep pulling the cables until your arms are in line with your shoulders.
6. Squeeze your rear delt at the top of the rep and hold for 1-2 seconds. 
7. Slowly return to the starting position by horizontally adducting and protracting your shoulders.
8. Repeat for the desired number of repetitions.

Check out the video below to see how to perform the standing reverse cable fly!

Reverse Cable Crossovers

Cable Upright Row

Benefits of the cable upright row

The cable upright row is a very effective exercise for targeting the side delts and upper traps. You can either use a straight bar, cambered bar, or rope attachment to perform this exercise. It’s a good idea to try a few different attachments to see which one feels most comfortable. 

Some people may experience shoulder impingement while doing upright rows, but you can try out different grip widths and ranges of motion to prevent that from occurring.

Compared to other side delt exercises, the cable upright row allows you to lift more weight while applying constant tension to the delts. This engagement makes the cable upright row a phenomenal mass-building exercise.

How to perform the cable upright row

1. Attach a straight bar, cambered bar, or rope to the lowest position on a cable stack.
2. Grab the bar with both hands using a pronated grip (palms facing toward you) and stand up straight. Depending on the cable attachment and your preference, use a slightly closer than shoulder-width grip. The weight stack should be elevated with your arms extended in front of you. Don’t fully lock out your arms; keep a slight bend in them.
3. Before pulling the bar straight up, take a deep breath by bending your elbows while abducting your shoulders. The cable attachment should stay relatively close to your body throughout the movement. Keep your back straight, and don’t allow it to arch.
4. Once your elbows reach shoulder height or above, pause for 1-2 seconds before exhaling and slowly lowering the bar back to the starting position.
5. Repeat for the desired number of repetitions.

In the video below, Dr. Mike Israetel demonstrates how to perform a cable upright row and 11 common mistakes to avoid!

11 Upright Row Mistakes and How to Fix Them

Cable Face Pulls

Benefits of the cable face pull

Another exercise that’s great for building bigger and stronger rear delts is the cable face pull. Compared to the rear delt fly, most people can move a lot more weight with the cable face pull, allowing you to overload the rear delts to a greater extent. This one is undoubtedly the best mass builder out of all the rear delt isolation exercises.

Most people perform this exercise with a rope attachment, but you can do it with a straight or cambered bar. The best part about using a rope is that it may be more comfortable on your wrists, and it allows you to get a longer range of motion. Also, you can do this exercise standing or seated; all you have to do is adjust the cable height.

How to perform the cable face pull

1. Secure a double-rope attachment to the cable stack and select an appropriate amount of weight. Position the cable height to where it’s just above your head.
2. Face the cable stack and grab the end of the rope with both hands. Your palms should be facing each other with your thumbs facing toward your face. 
3. Take a few steps back until the weight stack is lifted and your arms are extended with a slight bend. Obtain a shoulder-width stance or split stance and lean back slightly.
4. Take a deep breath. With your elbows held high and arms parallel to the floor, pull the rope towards your forehead by bending your elbows, retracting, and externally rotating your shoulders. Your hands should go to either side of your face.
5. Once you feel a squeeze in your upper back and rear delts, pause for 1-2 seconds, and slowly return to the starting position by extending your arms.
6. Repeat for the desired number of repetitions.

Cable face pulls are often performed incorrectly, so watch this video to make sure you are getting the most out of the movement!

Stop Doing Face Pulls Like This! (SAVE A FRIEND)

Egyptian Cable Lateral Raise

Benefits of the Egyptian cable lateral raise

The Egyptian cable lateral raise is a popular variation of the traditional cable lateral raise. Instead of doing both arms at once with the handles in front of your body, you do one arm at a time with the cable in between your legs. Also, since you’re leaning towards one side, this position creates a line of pull that’s ideal for targeting the side delt.

Some people prefer this variation to the traditional lateral raise because they achieve a better mind-to-muscle connection. Since this exercise is an isolation movement, it lends itself well to higher reps. If you want to get impressive-looking delts, definitely consider adding this exercise to your program.

How to perform the Egyptian cable lateral raise

1. Attach a D-handle to the lowest position on a cable stack. Stand sideways and place one foot over the cable so that the handle is between your legs. Bend down and grab the handle with your left hand using a pronated grip.
2. Grab the cable’s tower with your right arm, bring your feet closer to the base, and lean away so that your torso is further from the support than your feet.
3. Your left arm should be extended by your side while holding onto the handle. The weight stack will be slightly elevated.
4. Take a deep breath as you raise your arm out to your side. Keep a slight bend in your arm and focus on driving with the elbow. Your elbow should remain higher than your wrist.
5. Once your elbow reaches shoulder height, squeeze the side delt for 1-2 seconds before lowering your arm back to the starting position.
6. Repeat for the desired number of repetitions.

To see how to perform the Egyptian lateral raise correctly, watch the exercise tutorial video below!

Egyptian Cable Lateral Raise

Bent-Over Cable Rear Delt Fly

Benefits of the bent-over cable rear delt fly

The bent-over cable rear delt fly is a better alternative to the dumbbell bent-over rear delt fly because of the constant tension. There’s no tension on the rear delt at the bottom of the dumbbell rear delt fly, so it’s not ideal for muscle growth.

If you would rather stand or have low back issues, perform the standing reverse rear delt fly or cable face pull instead. This is just another way that you can isolate the rear delts, which are often underdeveloped.

How to perform a bent-over cable rear delt fly

1. Attach the D-handles to the lowest point on a cable pulley machine.
2. Stand in the middle and hinge forward until your torso is parallel to the floor. Reach across your body and grab the left handle with your right hand and the right handle with your left hand using a pronated grip (palms facing down).
3. Keep a slight bend in your elbows but allow them to hang straight down. Maintain a neutral spine and have a slight bend in your knees. This is the starting position.
4. Take a deep breath and pull the handles laterally and backward by horizontally abducting and retracting your shoulders.
5. Once your elbows are in line with your shoulders (parallel to the floor), squeeze the rear delt for 1-2 seconds. Don’t squeeze your shoulder blades together excessively.
6. Return to the starting position by horizontally adducting your arms and pronating your shoulders.
7. Repeat for the desired number of repetitions.

Learn how to perform a cable bent-over reverse fly by watching the video below!

How To Do A BENT OVER CABLE REAR DELT RAISE | Exercise Demonstration Video and Guide

Lying Cuffed Lateral Raises

Benefits of lying cuffed lateral raises

The lying cuffed lateral raise might be the ultimate exercise in terms of side delt isolation because it takes the forearms entirely out of the movement. Since you are lying on a bench, it’s almost impossible to cheat by using momentum. However, it’s important to note that you can do this exercise standing.

The only potential issue with this exercise is the set-up. It’s much easier if you have a training partner to place the cuffs in the right position and attach them to the cables. While most gyms have cuffs, you may have to purchase some that fit your body.

However, if you can get around these minor problems, this exercise is one of the best for building the size, shape, and strength of your shoulders.

How to perform lying cuffed lateral raises

1. Set an adjustable bench to a 30-degree angle and place it in the middle of a cable pulley machine. The bench should be positioned to where the seat is in line with the cable stack and the bench is to the right or left of the cable stack.
2. Attach one cuff to each side of the cable pulley. Place the right cuff on the left forearm and place the left cuff on the right forearm. The cables should be crossing.
3. Sit down on the bench and lean back until your back and head are supported by the bench.
4. Extend your arms until there’s a slight bend in your elbows.
5. Take a deep breath then raise your arms laterally keeping your elbow higher than your wrist.
6. Once your arms reach shoulder height, pause for 1-2 seconds, and exhale as you slowly lower your arms back to the starting position.
7. Repeat for the desired number of repetitions.

Watch the video below to see the proper set-up for the lying cuffed lateral raise!

Lying Cuffed Lateral Raise Execution

Cable External Rotation

Benefits of cable external rotation

This exercise is not a big muscle builder, but it will help keep your shoulders strong and healthy and help with injury prevention. In fact, we included it on our list of the most effective cable exercises for the rotator cuff.

Cable external rotation targets muscles of the rotator cuff more specifically and engages the teres minor and infraspinatus. The primary role of the rotator cuff is stabilization.

Whenever there’s a shoulder injury, oftentimes, the part of the rotator cuff gets torn and weakened. External rotation exercises are a key component of shoulder rehabilitation programs. Doing cable external rotation consistently will strengthen the rotator cuff, warm up the shoulders, and reduce injury risk.

Using a cable as opposed to free weights is better for this exercise because of the line of pull. If you do them with dumbbells, the resistance is pulling you down, so it’s not placing tension on the rotator cuff; instead it’s working the biceps and front delts, which isn’t what you want.

Since this is an injury prevention exercise, stick to a higher rep range, such as 12-20 reps.

How to perform cable external rotation

1. Position the cable pulley to elbow height and attach a D-handle to the machine.
2. Stand perpendicular to the pulley and grab the handle with the arm that’s furthest away using a neutral grip.
3. Bend your elbow to 90 degrees and lock it in on the side of your torso. Keep your elbow in this position throughout the entire movement.
4. Inhale as you pull the handle away from your body by externally rotating your shoulder.
5. The amount you can externally rotate your shoulder will vary for everyone, so go as far as your body allows.
6. At the top of the rep, hold for 1-2 seconds, then exhale as you return to the starting position by internally rotating your shoulder.
7. Repeat for the desired number of repetitions.

Here’s a video demonstration of cable shoulder external rotation!

CABLE EXTERNAL ROTATION: Standing Cable Shoulder External Rot. How To - shoulder stability exercise

Cable Internal Rotation

Benefits of cable internal rotation

Like cable external rotation, cable internal rotation is not a muscle builder per se, but it will increase your shoulders’ strength, stability, and mobility. While external rotation engages the teres minor and infraspinatus, internal rotation targets the teres major and subscapularis. By performing both movements, you are able to strengthen all muscles of the rotator cuff besides the supraspinatus.

If you’re an athlete, such as a baseball player or Olympic weightlifter, these two movements should be a staple in your workout program. Even if you just use them to warm up, you’ll be doing your shoulders a favor. The fewer injuries you sustain, the better, so don’t miss out on these key exercises.

Similar to cable external rotation, we suggest doing higher reps (12-20 reps) for this exercise.

How to perform cable internal rotation

1. Set a cable pulley to elbow height and attach a D-handle to it.
2. Stand perpendicular to the cable stack and grab the handle using a neutral grip with the hand that’s closest to the machine.
3. Bend your arm to 90 degrees and take a few steps away so that your shoulder is externally rotated and the weight stack is slightly elevated. Maintain a shoulder weight stance and keep your elbow locked in at the side of your torso. This is the starting position.
4. Take a deep breath and bring the handle across your body by internally rotating your shoulder.
5. Once your hand touches your torso, hold for 1-2 seconds, and exhale while slowly returning back to the starting position by externally rotating your shoulder.
6. Repeat for the desired number of repetitions.

Check out this video to see how to perform cable shoulder internal rotation!

Cable Internal Rotation - Proper Technique

Cable Only Shoulder Workout

Here’s an example of a cable-only shoulder workout routine that uses this spreadsheet and Renaissance Periodization’s Rear Delt Size Training Tips, Side Delt Size Training Tips, and Front Delt Growth Training Tips as a guide.

Keep in mind that the total sets listed next to the week are for all three delts (front, side, and rear). Arguably, if you are performing horizontal and/or vertical pressing, you don’t need to do any front delt work. But we included it to create a complete shoulder workout.

Try this out and see how your body reacts!

• Week 1 – 18 sets
  • Day 1 – Cable Shoulder Press: 3 sets x 8 reps @ 75%, Cable Lateral Raise: 3 sets x 15 reps @ 55%, Reverse Cable Crossover: 3 sets x 12 reps @ 60%
  • Day 3 – Cable Front Raise: 3 sets x 12 reps @ 60%, Egyptian Cable Lateral Raise: 3 sets x 10 reps (each arm) @ 70%, Cable Face Pulls: 3 sets x 15 reps @ 55%
  • Day 5 – Cable Upright Row: 3 sets x 8 reps @ 75%, Lying Cuffed Lateral Raise: 3 sets x 12 reps @ 60%, Cable Bent-Over Reverse Fly: 3 sets x 15 reps @ 50%
• Week 2 – 21 sets
  • Day 1 – Cable Shoulder Press: 4 sets x 8 reps @ 75%, Cable Lateral Raise: 3 sets x 15 reps @ 55%, Reverse Cable Crossover: 3 sets x 12 reps @ 60%
  • Day 3 – Cable Front Raise: 3 sets x 12 reps @ 60%, Egyptian Cable Lateral Raise: 4 sets x 10 reps (each arm) @ 70%, Cable Face Pulls: 3 sets x 15 reps @ 55%
  • Day 5 – Cable Upright Row: 3 sets x 8 reps @ 75%, Lying Cuffed Lateral Raise: 3 sets x 12 reps @ 60%, Cable Bent-Over Reverse Fly: 4 sets x 15 reps @ 50%
• Week 3 – 24 sets
  • Day 1 – Cable Shoulder Press: 4 sets x 8 reps @ 75%, Cable Lateral Raise: 4 sets x 15 reps @ 55%, Reverse Cable Crossover: 3 sets x 12 reps @ 60%
  • Day 3 – Cable Front Raise: 3 sets x 12 reps @ 60%, Egyptian Cable Lateral Raise: 4 sets x 10 reps (each arm) @ 70%, Cable Face Pulls: 4 sets x 15 reps @ 55%
  • Day 5 – Cable Upright Row: 4 sets x 8 reps @ 75%, Lying Cuffed Lateral Raise: 3 sets x 12 reps @ 60%, Cable Bent-Over Reverse Fly: 4 sets x 15 reps @ 50%
• Week 4 – 27 sets
  • Day 1 – Cable Shoulder Press: 4 sets x 8 reps @ 75%, Cable Lateral Raise: 4 sets x 15 reps @ 55%, Reverse Cable Crossover: 4 sets x 12 reps @ 60%
  • Day 3 – Cable Front Raise: 4 sets x 12 reps @ 60%, Egyptian Cable Lateral Raise: 4 sets x 10 reps (each arm) @ 70%, Cable Face Pulls: 4 sets x 15 reps @ 55%
  • Day 5 – Cable Upright Row: 4 sets x 8 reps @ 75%, Lying Cuffed Lateral Raise: 4 sets x 12 reps @ 60%, Cable Bent-Over Reverse Fly: 4 sets x 15 reps @ 50%
• Week 5 – 9 sets (deload)
  • Day 1 – Cable Shoulder Press: 1 set x 8 reps @ 75%, Cable Lateral Raise: 1 set x 15 reps @ 55%, Reverse Cable Crossover: 1 sets x 12 reps @ 60%
  • Day 3 – Cable Front Raise: 1 set x 12 reps @ 60%, Egyptian Cable Lateral Raise: 1 set x 10 reps (each arm) @ 70%, Cable Face Pulls: 1 set x 15 reps @ 55%
  • Day 5 – Cable Upright Row: 1 set x 8 reps @ 75%, Lying Cuffed Lateral Raise: 1 set x 12 reps @ 60%, Cable Bent-Over Reverse Fly: 1 set x 15 reps @ 50%

Shoulder Anatomy

The shoulder is one of the most complicated joints in the body because it can move in multiple planes, including the sagittal, frontal, and transverse. That’s also one of the reasons why it’s commonly injured.

There are numerous muscles that surround the shoulder to protect it, including the deltoid and rotator cuff. The deltoid is composed of three different muscles, including the rear (posterior) delt, front (anterior) delt, and side (lateral) delt. The deltoid is the primary mover of the shoulder, and it is the most superficial. When most people refer to training their shoulders, they really mean training their delts.

Although the rotator cuff is not discussed as much, it’s still incredibly important for stabilization. The rotator cuff consists of 4 muscles – the supraspinatus, infraspinatus, teres minor, and subscapularis. Movements such as external and internal rotation are excellent for strengthening the rotator cuff to help reduce the risk of injuries. When you’re building a shoulder workout routine, be sure to throw in some rotator cuff exercises to stay healthy.

Frequently Asked Questions

Wrap-Up

Building strong and big shoulders goes beyond doing shoulder presses. You can perform numerous exercises to target all areas of the shoulder, including the delt and rotator cuff.

In fact, if you perform the shoulder press, your lateral and rear delts are almost guaranteed to not to reach their full potential from a hypertrophy standpoint. So be sure to incorporate side and rear delt isolation exercises if you want symmetrical shoulders.

Cable machines offer several unique benefits, but their versatility and strength curve are two of the main ones. With a few attachments, you can hit every muscle group in your body. Cables are great for increasing size, strength, and stability.

They are particularly effective for the shoulders because most free weight exercises for the shoulders have a point where the muscle is at rest, and/or one portion of the lift is very difficult, whereas another may be easy. The strength curve on a cable is relatively even, which is why they are so effective for hypertrophy.

If you don’t normally do cable exercises, then it’s a good idea to start, and the ones listed above are going to give you the most bang for your buck!

Other Muscle Groups Exercises

If you enjoyed this post, check out our other collections of the best exercises for each muscle group below.

References

1. Israetel, Mike. April, 2020. “Front Delt (Front Delts) Growth Training Tips.” Renaissance Periodization. https://rpstrength.com/front-delt-training-tips-hypertrophy/ 
2. Israetel, Mike. Feb. 2021. “Side Delt Size Training Tips.” Renaissance Periodization. https://rpstrength.com/expert-advice/side-delt-size-training-tips
3. Israetel, Mike. Feb. 2021. “Rear Delt Size Training Tips.” Renaissance Periodization. https://rpstrength.com/expert-advice/rear-delt-size-training-tips

About Heather Jacques

Heather Jacques is a former collegiate athlete that graduated from Grand Valley State University with a Bachelor of Science in Athletic Training. Along with writing content for Lift Vault, Heather works for one of the fastest growing sports nutrition companies, Axe & Sledge Supplements, as their product specialist. Heather is an avid lifter, snowboarder, and outdoor enthusiast. She was born in Colorado, raised in northern Michigan, and currently resides in Pennsylvania. Heather's primary goal is to help others achieve their health and fitness goals through education, motivation, and inspiration.