A Human Web
Join

Gym workouts

Cable shoulder workout: presses, lateral raises and rear-shoulder work on one cable station

A whole shoulder session on one cable station: a standing press first, then one-arm lateral raises for the side of the shoulder, face pulls and reverse flys for the back, and external rotation for the rotator cuff. Cable and dumbbell lateral raises built the side of the shoulder equally in the one trial, so the cable is a choice of feel and small weight steps, not a better builder. No trial has tested this session: the order follows our shoulder workouts, and the doses come from our other workouts and guides or are our editorial starting point. Our cable lateral raise guide shows the set-up step by step.

35 minBeginner9 movesA band · A cable machineShoulders · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 slow circles each way, each arm
    Beginner · Shoulders, Back · 3D demoWithin the range you can controlEasier: Arm circlesHarder: Sleeper stretch
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoArms long; or one light set of face pullsEasier: Prone Y-T-W raisesHarder: Tuck back lever

Press (both pulleys low)

Rest 90 s to 2 min between sets

  1. Standing cable shoulder press1 lighter set, then 3 sets of 8 to 12
    Intermediate · Shoulders, Triceps, Abs · 3D demoStop 2 or 3 reps short of failure. Brace so your lower back doesn't arch. Or the standing overhead press, 3 sets of 6 to 10Easier: Machine shoulder pressHarder: Push press

Side of the shoulder (one pulley low)

Rest 60 s between sets

  1. Cable lateral raise3 sets of 12 to 20 each side
    Beginner · Shoulders, Chest · 3D demoPulley at about hand height; raise to shoulder height, thumb level or slightly up. The last set can end 0 to 2 reps shortEasier: Band lateral raiseHarder: Smith machine upright row

Back of the shoulder (pulleys at face height)

2 rounds · Rest 60 s after each pair

  1. Face pull12 to 15 reps
    Intermediate · Shoulders, Back · 3D demoA rope at face height; elbows high and wide. Do a third set on its own if you likeEasier: Prone Y-T-W raisesHarder: Tuck back lever
  2. Standing cable reverse fly12 to 15 reps
    Intermediate · Shoulders, Back · 3D demoGo straight on. Elbows soft and fixed; don't lean back to pullEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Rotator cuff (pulley at elbow height)

  1. Cable external rotation2 sets of 12 to 15 each arm
    Beginner · Shoulders · 3D demoElbow tucked at your side, a rolled towel between elbow and side; turn your forearm out slowlyHarder: Side-lying external rotation

Front of the shoulder (optional)

  1. Cable front raise2 sets of 12
    Beginner · Shoulders, Chest · 3D demoSkip it if you press often: the front of the shoulder already works in every pressEasier: Band lateral raiseHarder: Smith machine upright row

Cool-down (optional)

  1. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoSkip it with pain on top of your shoulderHarder: Sleeper stretch

Tips

  • In your first two weeks, do 2 sets of each move and stop every set with 3 or 4 reps to spare. After that, the last set of the raises and face pulls can end 0 to 2 reps short.
  • Add reps before the next plate, and use a half-step or add-on weight if the jump is too big. Stack numbers depend on the pulley ratio, so compare yourself only on the same machine.
  • Only one column? Do each move one side at a time and move the pulley between moves.
  • Keep shoulder pain to about 5 out of 10 or less, back to its usual level by your next session, and stop at shoulder height or below the painful point. Our shoulder pain in lateral raises guide has a staged plan.
  • Check the cable, clips and pin before you start; a frayed cable or a clip that won't close means another station.
  • Stop for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat. Shoulder or arm pain with tight or squeezing chest pain is a 999 call.
  • With a pacemaker or defibrillator, ask your doctor before upper-body strength training. After heart surgery through the breastbone, breast cancer surgery or a shoulder dislocation, follow your team's limits first.
  • Once or twice a week, on days apart. Done twice, it gives about 9 or 10 hard sets a week for the side of the shoulder, counting each press set as half.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More gym workouts

Barbell strength workout A

Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.

40 minBeginner6 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the cable shoulder workout: presses, lateral raises and rear-shoulder work on one cable station take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A cable machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 9 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.