Cable Exercises for the Shoulders

Cable Exercises for the Shoulders

Cable-Lateral-RaisesAlong with a defined chest, massive back, huge arms and legs, and chiseled abs, a pair of broad shoulders is a great addition to a man’s physique. It creates the V-tapered body most men desire, especially if it is paired with a narrow waist. While the overhead barbell and dumbbell press, together with Arnold press, stimulate the shoulder complex, cables can also be used to maximize shoulder development through muscle tension.

The following are some cable exercises one can perform in working out the shoulders.

Cable Front Raise

The cable front raise is one of the exercises that target the shoulder complex, particularly the anterior or front head of the deltoid. According to Men’s Health, the person prepares for the exercise by attaching the straight bar to the low pulley, grabbing it with an overhand and shoulder-width grip. Then, he stands facing away from the cable station, so that he is straddling the cable and holding the bar at his arm’s length in front of the thighs. He positions himself by slightly leaning forward, with his knees mildly bent.

To perform the actual cable raise, the person raises the bar out in front of him until it reaches shoulder level. Then, he pauses and goes back to the starting position. The person should be careful, as the cable goes between the legs.

Cable Lateral Raise

Also known as standing low-pulley deltoid raise, the cable lateral raise is also an isolation pushing exercise for the lateral head of the deltoid and it also engages the forearms. According to Body Building, the person stands to the right side of a low pulley row and uses his left hand to come across the body and grabs a single handle attached to the low pullet with a pronated grip or palms facing down. Resting the arm in front of the body, the person’s right hand holds the machine for support and balance. A good practice is to ensure to have a straight back and the feet should be shoulder-width apart from each other. Then, using the left hand, the person comes across his body until it is elevated to shoulder height while he breathes out. Contraction is felt at the top of the execution for a second and the person gradually lowers the handle to the starting position as he breathes in. The movement is done for the recommended number of repetitions.

Cable Rear Raise

The cable rear raise is an isolated pulling exercise that specifically targets the posterior or the rear head of the deltoid. According to Ex Rx, the person prepares by standing with the cable columns to each side. Then, he grasps the left stirrup with his right hand and the right stirrup with his left hand. Next, the knees are bent as he bends over at hips, with his torso neutral and back straight. The elbows should also point outward while the arms should be slightly bent.

Cable Upright Row

The person executes the exercise by raising the upper arms to the sides until the elbow reach shoulder height. A good practice is to maintain the upper arms perpendicular to the torso, along with a mild bend in the elbows as the arms are raised to the sides. Once done, the person gradually lowers the weights and repeats the movement.

Overall, a well-trained shoulder complex boosts one’s body aesthetics, as it creates a V-tapered illusion, along with a wide back and a narrow waist. Along with regular training with the aforementioned cable exercises, one will achieve optimum shoulder development when training is coupled with proper nutrition and adequate rest.