Cody Dodd is a NASM-certified personal trainer and Navy Command Fitness Leader who uses his fitness expertise to write fitness content for The DoddFather. Cody has transformed his physique and confidence by understanding the principles of exercise and fitness.
It all started with a radical fat loss of 55 pounds. From 225 to 170. From a kid who once couldn’t do a pull up, to knocking out 20 pullups in a Navy command competition while floating in the middle of the ocean.
He has a diverse writing and editing background that’s primarily focused on health and fitness, Navy life, and dad life. His work has been featured in Good Dads, as well as Platform Launchers, and Daddying.
Raise your hand if you’ve ever felt intimidated by the cable machine at the gym! Raises hand sheepishly. I know I have.
For the longest time, I thought those cables were reserved for the super-buff gym rats. But just like I learned that eating healthy doesn’t mean giving up Twinkies forever (moderation is key, folks!), I also discovered that cable exercises are an amazing way to sculpt those shoulders and achieve that coveted 3D look.
And guess what? They’re not just for the pros! Whether you’re a seasoned lifter or just starting your fitness journey, cable shoulder exercises can take your workouts to the next level. So, let’s dive in and explore some of the best cable exercises to transform your shoulders from pebbles to boulders!
Why Cable Shoulder Exercises are a Game-Changer
Let’s talk about why cable shoulder exercises deserve a spot in your workout routine. It’s simple – they’re just plain effective. I remember when I first started incorporating cable work into my shoulder routine. It was like a whole new world opened up! The constant tension you feel during each rep, it’s something else. You really feel those muscles working from start to finish.
And the versatility? Oh, man. You can hit every single part of your shoulder with cables. Front delts, side delts, rear delts – they all get a piece of the action. I think the muscle that stands the most to gain from cable movements is the rear delts. Getting the form right for rear delt movements with dumbbells can be tough. The cables remove that obstacle entirely.
Another thing I love about cables is how easy it is to adjust the weight. You’re not stuck with dumbbells or barbells where you have to make big jumps in resistance. With cables, you can make tiny adjustments to keep challenging yourself and see progress over time. Some machines let you jump as little as 2.5 pounds at a time.
And let’s not forget about injury prevention. I’ve had my share of shoulder niggles over the years. Cables have been a lifesaver. The controlled movements and smooth resistance help keep my shoulders healthy and happy.
So, yeah, I’m a big fan of cable shoulder exercises. They’ve helped me build strength, size, and resilience in my shoulders.
Top 5 Cable Shoulder Exercises for Killer Delts
Let’s get into my picks for the top 5 cable shoulder exercises that’ll help you get those full, rounded boulder shoulders.
1. Cable Front Raise: Say hello to those boulder shoulders!
Front raises are a classic for a reason. They target the front part of your shoulders (anterior deltoids) like nothing else. When I first started doing these, I was surprised at how much they challenged my core too. It’s a full-body exercise disguised as a shoulder move!
2. Cable Lateral Raise: Get ready to widen those wings!
Lateral raises are the key to building those broad, capped shoulders that everyone wants. They hit the side part of your shoulders (medial deltoids), giving you that 3D look. I used to struggle with these, swaying my body to lift the weight. But once I learned to keep my core tight and focus on controlled movements, the results were incredible.
You can tilt your body to the side to get a deeper stretch and better range of motion. You can do single arm cable lateral raise, or you can do both arms at once. I recommend sticking with the one that gives you the best mind-muscle connection.
3. Cable Rear Delt Fly: Don’t neglect those rear delts, they’re important too!
Rear delts are often overlooked, but they’re crucial for shoulder health and overall aesthetics. Cable rear delt flys are my go-to for hitting those back shoulders (posterior deltoids). They also help improve posture, which is a bonus!
4. Cable Face Pull: Improve posture and strengthen those upper back muscles!
Face pulls are a fantastic exercise for strengthening your upper back and rear delts while also improving posture. I like to do these at the end of my shoulder workout as a finisher. They’re not just about building muscle, they’re about feeling good and standing tall.
5. Cable Upright Row: Hit those traps and shoulders for a powerful upper body!
Upright rows are a compound exercise that works your traps, shoulders, and even your biceps. They’re a great way to add some serious size and strength to your upper body. Just be careful with your form on these, as they can put stress on your shoulders if done incorrectly.
Consistency is key when it comes to building muscle. So, make sure to incorporate these cable shoulder exercises into your routine regularly and watch those delts grow!
Tips for Perfecting Your Cable Shoulder Exercises
Let’s talk about some tips to get the most out of your cable shoulder workouts. It’s not just about lifting heavy, it’s about lifting smart.
1. Start with a lighter weight and focus on proper form
I can’t stress this enough. When I was younger, I used to try and impress everyone at the gym by loading up the weight. I ended up with a sore shoulder and not much else. Trust me, start light and nail that form first. Once you’ve got it down, you can gradually increase the weight.
2. Control the movement throughout the entire range of motion
Don’t just yank the cable up and let it drop back down. Take your time, feel the tension in your muscles, and control both the lifting and lowering phases of each rep. It’s where the magic happens!
3. Avoid swinging or using momentum to lift the weight
Cheating might get the weight up, but it’s not doing your shoulders any favors. Keep your core engaged, your posture stable, and let your shoulder muscles do the work.
4. Engage your core and maintain a stable posture
Your core is your foundation. If it’s weak, your whole body suffers. Keep those abs tight and your back straight throughout each exercise. It’ll help you lift more weight and prevent injuries.
5. Listen to your body and stop if you feel any pain
Pain is not gain. If something doesn’t feel right, stop immediately. There’s no shame in taking a break or modifying an exercise. It’s better to be safe than sorry. Remember, we’re in this for the long haul!
Incorporating Cable Shoulder Exercises into Your Workout Routine
Alright, now that you’re pumped about cable shoulder exercises, let’s talk about how to fit them into your workout routine. It’s all about finding what works for you and your goals.
Start with 2-3 sets of 10-12 repetitions for each exercise
This is a good starting point for most people. It allows you to get a feel for the exercises and build a solid foundation. Don’t worry about going too heavy at first. Focus on mastering the form and feeling the muscles work.
Gradually increase the weight or repetitions as you get stronger
As you get more comfortable with the exercises, you can start challenging yourself by adding more weight or doing more reps. Remember, progressive overload is key to muscle growth. Keep pushing yourself, but listen to your body and don’t overdo it.
Include cable shoulder exercises in your upper body or full-body workouts
You can dedicate a whole workout to shoulders, or you can incorporate cable exercises into your upper body or full-body routines. I like to mix things up and hit my shoulders from different angles throughout the week.
Don’t be afraid to experiment with different variations and angles to find what works best for you
There are tons of different cable shoulder exercises out there. Don’t be afraid to try new things and see what feels good for your body. You might find that certain variations or angles target your muscles in a way that other exercises don’t.
Conclusion
So, there you have it! Cable shoulder exercises are the secret ingredient to sculpting those strong, sexy shoulders you’ve always dreamed of.
Just like finding a balance between healthy eating and enjoying the occasional treat, incorporating cable exercises into your routine can bring variety and amazing results to your workouts.
Consistency is key! Keep challenging yourself, focus on proper form, and you’ll be well on your way to achieving those head-turning shoulders.
