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Exercises

Cable shoulder exercises

Cable shoulder exercises, from the easiest version to the hardest. A cable keeps tension on the muscle through the whole range and pulls from any height.

13 moves13 with 3D demosBeginner 7Intermediate 6

Beginner cable shoulder exercises 7

Cable external rotation demonstrated on the 3D figure3D demoCable external rotationBeginner · A cable machineCable front raise demonstrated on the 3D figure3D demoCable front raiseBeginner · A cable machineCable internal rotation demonstrated on the 3D figure3D demoCable internal rotationBeginner · A cable machineCable lateral raise demonstrated on the 3D figure3D demoCable lateral raiseBeginner · A cable machineSeated cable lateral raise demonstrated on the 3D figure3D demoSeated cable lateral raiseBeginner · A cable machine + A bench or boxSeated cable shoulder press demonstrated on the 3D figure3D demoSeated cable shoulder pressBeginner · A cable machine + A bench or boxLow Pulley Row To Neck demonstrated on the 3D figure3D demoLow Pulley Row To NeckBeginner · A cable machine

Intermediate cable shoulder exercises 6

Alternating cable shoulder press demonstrated on the 3D figure3D demoAlternating cable shoulder pressIntermediate · A cable machineBent-over cable rear raise demonstrated on the 3D figure3D demoBent-over cable rear raiseIntermediate · A cable machineCable upright row demonstrated on the 3D figure3D demoCable upright rowIntermediate · A cable machineIncline cable fly demonstrated on the 3D figure3D demoIncline cable flyIntermediate · A cable machine + A bench or boxStanding cable reverse fly demonstrated on the 3D figure3D demoStanding cable reverse flyIntermediate · A cable machineStanding cable shoulder press demonstrated on the 3D figure3D demoStanding cable shoulder pressIntermediate · A cable machine

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Questions people ask

What are good cable shoulder exercises for beginners?

Start with moves graded easy, such as Cable external rotation, Cable front raise, Cable internal rotation. There are 7 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.