The Ultimate Guide to Cable Shoulder Workouts

By, Xander Murthwaite

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How Your Deltoids Work

The Deltoid is a triangular muscle made up of three distinct parts, each having different functions:

Anterior Deltoid (Front): Responsible for shoulder flexion, meaning it helps lift the arm forward.

Lateral Deltoid (Middle): Responsible for lifting the arm out to the side. It is one of the most important muscles involved in any lateral shoulder movement.

Posterior Deltoid (Rear): Plays a key role in shoulder extension, which involves moving the arm backward, as well as external rotation of the arm.

Sculpting our delts muscles are key in building that well-rounded and broad aesthetic look. In order to get that dream physique it’s important to include exercise that targets all delt groups.

Muscular Activation During Deltoid Exercises

The deltoids, like all muscles, operate through muscle fibers that contract and shorten in response to resistance. Cable workouts are especially effective for deltoid training because cables provide constant tension throughout the range of motion. Unlike free weights, where tension can fluctuate depending on the position of the lift, cables deliver a continuous pull, ensuring the deltoid is consistently activated from start to finish. This can lead to better muscle engagement and development.

With that being said, drop the dumbbells and spice up your workout with a cable machine!

1) Cable Face Pulls

Cable face pulls primarily target the rear delts, but also activate the traps and upper back. This makes it a great combination exercise, but make sure to follow the steps below to prevent injury and optimize form.

1. Adjust the pulley to a higher setting above your head and grab the rope.
2. Take a couple steps back and stand with your feet about shoulder-width apart.
3. Use an underhand grip with your thumbs pointing inward.
4. Position yourself so your arms are directly infront of you (chest height).
5. Remain a proud chest and neutral back as you pull the rope towards you face.
6. Focus on pulling your elbows wide and back rather than wrists.
7. Squeeze at peak movement, and continue to steadily control on your way back.

2) Cable Shoulder Flies

Here is another exercise that targets the rear delts, while also incorporating traps and upper back muscle groups. It’s an exceptional exercise for balancing out the development of the shoulders, especially when the front delts are overdeveloped.

1. Adjust the pulleys to roughly around your shoulder height.
2. Position yourself 3 feet away from the machine and grab the pulley with your right hand when closest to the left side, and vice versa.
3. Slowly begin to move your arms from the crossed position to infront of your body.
4. Remember to keep a perpendicular motion going, and slowly extend your arm until it is fully extended beside your shoulders.
5. When fully extended, make sure to hold that position for 2-3 seconds while slowly returning to the original point, optimizing time under tension.

Remember to keep you legs shoulder width apart and keep a straight posture with a tight core at all times.

3) Cable Lateral Raises

The cable lateral raise is extremely effective for targeting the side of your shoulder, more specifically your side deltoids. This exercise can be crucial for a more broader shoulder look, as it adds more width to your shoulders.

1. Stand sideways from the machine and set the cable pulley so it is on the lowest setting possible.
2. Grab the handle using the hand furthest away from machine and take a small side step.
3. Start by positioning feet shoulder-width apart and relaxing your arm at the side of your torso with a slight bend.
4. To do a rep, lead with your elbow as you pull your arm up with a slight bend.
5. Stop the motion when your arm has reached shoulder height, and slowly return back to the initial position (keeping tension).

Impotant Note: You may use a handle or no attachment, in which you would hold the end of the wire on the pulley.

4) Cable Front Raise

A great cable exercise that specifically targets the front delts is the cable front raise.

1. Stand facing the cable machine with feet shoulder width apart, and step back grabbing the handle with one hand using a neutral grip (palm facing your thighs).
2. The starting position will require you to relax your arm in front of your body and keep your chest up while maintaining a tight core.
3. Leading with your shoulder, raise the pulley so it is right infront of you and parallel to the ground. Remember to not go past shoulder height in order to prevent injury.
4. When at peak motion, slowly lower the pulley, creating more tension for a longer time.

Remember: The key to this exercise is to use your front delt, try not to lead with your traps or arms, and keep a straight posture without swinging.

5) Seated Cable Lateral Raise

The seated cable lateral raise is very similar to the standing one, in which they both target the side delt. However, the seated lateral raise is more effective in isolating the delts and prevents you from using momentum which may occur when standing.

1. Set the pulleys at the lowest settings and place a bench in the middle of the cable machine.
2. Sit on the bench and grab the handles using a neutral grip (palms facing your body)
3. Make sure the pulleys are slightly behind your body, and keep a straight and sturdy posture with your chest up.
4. From the starting position with your elbows slightly bent, lift each pulley leading with your elbows (your arm should form a slight arc while rising).
5. Stop when arms are either parallel to the floor or slightly below shoulder height.
6. Control movement back down to starting position.

P.S. Like any shoulder lateral raise, make sure you do not raise your hands above your shoulders, as this could shift primary tension away from the side delts.

Tips, Optimal Reps, and Sets

Remember, don’t ego lift! Cable raises are not typically done using heavy weight. They are isolation exercises that target little muscles, shifting the focus primarily to form, control, and muscle tension. Start with 5-15 pounds if you are just starting out and unsure where your current strength lies. If you feel little to no tension when completing all your reps, feel free to bump up the weight.

Use progressive overload to your advantage. Progressive overload is the practice of increasing the weight used in your workout consistently and over a long period of time. In resistance training, the micro tears you create after a good workout grow stronger and larger. Implementing progressive overload ensures your muscles are continuously being tested given their new forms. For example, if you were able to lift 135 lbs on bench press, during your next session, see if you can go even further by using 140. Overall, this will push your muscles to new strengths and potentials.

Exercise	Tips For Best Form	Optimal Reps	Optimal Sets
Cable Seated Lateral Raise	– Sit upright with back straight. – Keep arms slightly bent. – Avoid shrugging shoulders. – Use controlled motion.	10–15	3-4
Cable Standing Single Lateral Raise	– Stand tall, holding the D-handle in one hand. – Lead with the elbow, not the wrist. – Focus on isolating the side delt. – Avoid leaning or swaying.	10–15 (each arm)	3-4
Cable Front Raise	– Keep arms slightly bent. – Raise to shoulder height only. – Avoid swinging or using momentum. – Engage core to stabilize.	10–15	3-4
Cable Shoulder Flies	– Stand or sit with cables set to shoulder height. – Keep elbows slightly bent. – Move arms in a wide arc. – Avoid crossing cables too far behind.	10–15	3-4
Cable Face Pulls	– Set cables at face height. – Use an overhand or neutral grip. – Pull towards your face, keeping elbows high. – Squeeze shoulder blades together.	12-15	3-4