Do you know these guys? Those perfect shoulders, 3D-developed, muscular, and aesthetic. Besides the neck muscles, the shoulder muscles are the most receptive to steroids. Those muscles have the most androgen receptors, which are important for steroids. Steroids work by attaching to androgen receptors. Now you know this, you can go to every big-shoulder guy and accuse him of using steroids (just kidding, that's rude).
The shoulder muscles have a wide range of functions, such as abduction, adduction, flexion, extension, and internal & external rotation. It consists of a ball and a socket joint and has the most extensive range of motion in the human body. The central bony structure of the shoulder muscle is the scapula. It is connected to 17 muscles, 12 tendons, 6 ligaments, and two nerves.
That's all the technical knowledge you need for now. Welcome to this blog about the 10 must-try exercises you need for your next cable shoulder workout! In this blog, we dive into the 10 essential exercises, the basic anatomy of the shoulder, some other exercises to consider, and much more. Also, we're sharing a ready-to-go workout plan with you that includes everything you need on your push day. In contrast to our other blogs, we dive directly into the 9 Essential Cable Shoulder Exercises: so no need to skip any of it :). Let's get to the good stuff, we present to you the Cable Shoulder Workout: 9 Must-Try Exercises for Teenagers!
Disclaimer: We are not medical professionals, and the information provided in this blog is based solely on our interest and basic knowledge in the subject matter. While we strive to ensure accuracy, readers should consult qualified healthcare professionals or experts for personalized advice or medical concerns. Additionally, we rely on reputable sources to support the information presented in this blog.
Cable Shoulder Workout: 9 Must-Try Exercises for Teenagers
9 Essential Cable Shoulder Exercises for a Solid Workout
We. Love. Our. Cables. Especially with shoulder workouts, cables are the best option for maintaining tension and stability throughout the whole movement. But one thing you should keep in mind: include some kind of upward push in your shoulder routine. This can be a military press, shoulder press, Arnold press, Smith machine, or anything else. This is the only compound exercise that's quite hard to do with just cables.
Let's go to our top 9!
1. Cable Lateral Raise
The Cable Lateral Raise is a fundamental shoulder exercise that primarily targets the medial deltoid muscles, helping to build width and definition in the shoulders. To perform this exercise, grab the pole with one hand and lean to the other side with your whole body. Grab the cable with an overhand grip. Keep your core engaged and maintain a slight bend in your elbow throughout the movement.
Important notes
Avoid using momentum. Oftentimes, people use their legs to drive the weight up. Avoid this, as this can increase the risk of injury and decrease the effectiveness of the exercise. It is a clear sign that you're using a weight that's too heavy. Lower the weight and do some clean reps.
Control your tempo. The best way to build muscle is the slow way. Explosive up, slow (eccentric) down. With slow reps & good form, you'll skyrocket your shoulder gains.
Range Of Motion (ROM). Aim for a full range of motion. This means moving between a ~90* angle. Check out this form:
2. Standing Cable Rear Delt Fly
The Standing Cable Rear Delt Fly is an effective exercise for targeting the rear deltoid muscles, which are crucial for achieving balanced shoulder development and posture. This exercise also engages the upper back muscles, including the rhomboids and traps, promoting overall shoulder stability and strength.
To perform this exercise, set the cable machines a bit above your head on both sides. No need to attach something to it, as you just grab the cables themselves. Grab the left cable with your right arm and the right cable with your left arm, forming a cross. Stand straight with your feet at shoulder width. Pull the cable backward, while maintaining straight posture & arms. Squeeze the rear delt muscles at the end of the movement and slowly return to the starting position.
Important notes
Don't rush it. Very important with this exercise is not to rush it. Focus on controlling the weight. This means slow movements and holding it for 1/2 seconds at the end.
Low starting weight. This exercise is not great for your ego. When starting with the standing cable rear delt fly, start with a lower weight. This enables you to focus on the rear delt muscles instead of the tricep muscles (yes, if you do these wrong enough they become a cable skullcrusher).
Engaged abs. To ensure you maintain balance throughout the whole movement, engaging the abs is important. This provides you with the most stability. Don't overdo it, because you want to keep the mind-muscle connection on the rear delts.
3. Single-Arm Cable Front Raise
The Single-Arm Cable Front Raise is a unilateral shoulder exercise that targets the anterior deltoid muscles, helping to develop strength and definition in the front of the shoulders. This exercise also engages the stabilizing muscles of the core and shoulder girdle, promoting balance and stability.
To perform this exercise, attach a single handle to the cable station. If you focus on the left shoulder, stand to the left with the handle in your hand. Step with one foot slightly forward to increase stability. While keeping your arm in a slight bent, go up in a straight line. Don't go inwards, as you might make it more of a fly movement. We want to keep the focus on the front delt here. At the top of the movement, focus on the squeeze for 1/2 seconds before slowly returning to the starting position.
Important notes
Don't swing it. Oftentimes, we see people swinging the weight like crazy. Using momentum from the knees as they get to the point of tension. Don't do this. Actively think about training the front delt and keeping the rest of the body in the same place.
Maintain a straight line. We already emphasized this in the paragraph above, but it is really important. Keeping your arm in a straight line puts the tension on the front delt, compared to the cable fly, which focuses more on the upper chest. The cable fly makes your arms go inward, that's exactly what's the difference.
4. Seated Cable Face Pull
There are a lot of variations of this exercise. However, we like to perform them in a seating position to maintain stability and focus on the rear delt muscles, also called the posterior deltoid. The posterior deltoid development also plays a crucial role in your daily posture, says personal trainer Niko Algieri, trainer of celebrities like Ellie Goulding and Rita Ora. The rear delt muscles also form a so-called 3D look, by adding volume and definition to your upper body.
To perform this exercise, attach a rope to a high cable station. We recommend grabbing a yoga mat to avoid getting dirty on your local gym floor. While holding the rope, set yourself up in a so-called wedding position (with one leg up and 1 leg on the floor). From this point, follow what the name of the exercise says. Pull the rope towards your forehead, while flaring your elbows out sideways. Hold for a few seconds before getting to the starting position.
Important notes
Start with a lighter weight. To avoid getting injured by using momentum, start with a lower weight and work your way up from there.
Try different variations. As stated, recommended is to try different variations of this exercise to find out what works best for you. This can be a standing position, reversed pec flyes, or completely seated on the floor. Try different variations of the face pull.
5. Cable Upright Row
The cable upright row can be seen as a light compound exercise. It works the lateral deltoid (the side delts), the infraspinatus (a shoulder muscle laying over the scapula), the traps, and the rhomboids. It is a great exercise to fit into your workout schedule, as it burns like crazy. Some people prefer avoiding the upright row, as it can place stress on the shoulder joint. If you feel any kind of pain while doing this, it might be worth skipping. Other exercises in this list are a great replacement.
To perform this exercise, attach a straight bar (or rope) to the lowest point of the cable station. Grab the bar with a pronated grip (overhand) and stand up with your arms straight. Drive your elbows up by pulling the bar directly up in front of your body. Squeeze the lateral deltoid for 1-2 seconds, before going back down.
Important notes
Try different attachments. If a straight bar puts too much tension on your shoulder joints, try a rope or double v-bar instead. This might help reduce excessive stress and allow you to focus on the muscle squeeze.
Don't go too high. Never lift your elbows higher than the height of your shoulders, as this may increase the risk of impingement.
Maintain a straight back. Don't allow your lower back to lift the weight. If you feel like your lower back is helping in lifting the weight, it is a signal to go lighter.
6. Cable External Rotation for Shoulder Health
This exercise forms a great warming-up for your shoulder workout. The cable external rotation is one of the best ways to warm the shoulder joints in the side delt muscle and promote rotator cuff health. Rotator cuff injuries are one of the most common injuries under athletes, especially when you get older. And to make it even worse: once a rotator cuff injury comes around, it most likely will be there forever. Safe to say that this exercise prevents a lot of BS. We'll remind you in the important note section, but we want to emphasize this here for the first time: IT'S NOT ABOUT THE WEIGHT. Good, let's take a look at the technique. By the way, did you know that it doesn't matter a single bit which weight you use with this exercise? (Trying to teach you by repetitive repetition)
To perform this exercise, attach a regular handle to the cable station at middle height to align with your elbow at a 90* angle. Grab the handle with the arm that's the furthest away from the cable station with an overhand grip (the only grip humanly possible). Without moving your body too much, externally rotate your lower arm, while keeping your arm at a 90* angle. Do this for 10-15 repetitions to make sure that your rotator cuff is pumped up for your upcoming session.
Important notes
IT'S NOT ABOUT THE WEIGHT. Hey, that's a new one. No, but seriously. This exercise should be done in the lightest way possible, or 1 heavier. It's not about gaining muscle, it's about preparing the muscle for your push day.
Slow but steady. High rep range, but slowly performed. Both sides, slow and controlled.
Start every training with this one. Every training should start with this exercise, whether it's push or pull day (for leg day it's a bit unnecessary, or you're very anxious about shoulder injury).
The upcoming exercises are all presses. Presses are quite hard to do with any kind of cable, so these exercises should be done with either barbells or dumbbells. Keep in mind that every press exercise is mainly focused on the anterior deltoid muscle (front delt), but also puts some tension on the side and rear delt. These are more like compound exercises, meaning they put tension on the chest and tricep muscles as well. Therefore, we recommend you do these on a pushday and as one of the first exercises of your workout. Remember, bigger muscles before smaller muscles.
7. Military Press
Did you know, that this exercise is named after the way soldiers raise their rifles over their heads as part of their physical training? Instead of using a gun, we prefer using a barbell for this exercise. This exercise is primarily focused on the anterior deltoids, or front delt.
The shoulder press is one of the most famous exercises for the shoulder, but did you know that the best way to do them is the standing dumbell press? This looks quite akward tho, so barbells are also just fine. Overall, standing exercises are slightly better than seating exercises, as with standing exercises you also use the smaller muscles to keep your balance. The problem with standing exercises is that, besides they are a lot harder, they also require a lot of discipline to not use momentum from the knees. The risk of momentum usage in seating exercises is a lot smaller. Keep this in mind when you choose a shoulder press variation.
To perform this exercise, place a barbell on shoulder width in the weight stretch. Keep your feet a little closer to each other than shoulder width. Start without any weight by the way, as it's more of a compound exercise and therefore more fatiguing. Grab the barbell in the same width as your shoulders, start with the barbell in front of you, and push it above your head. Do this slow and controlled, because falling back is not fun (believe me, I've tried). Check out this video find out what we mean:
Important notes
Start without additional weight. Believe me, the bar itself is heavy enough with this one. Start without any additional weight on it and increase as you become stronger and more confident.
Avoid usage of momentum. Keep your body in the same place during the whole of the movement. Don't try to use your knees when going up, as this will only increase the risk of injury.
Try different variations. Again, if you feel like this is not the right exercise for you, there are a lot of variations for it. Try one that suits you better, like the dumbbell press or the Smith machine press (which is a personal favorite but not ideal for improving balance).
8. Smith Machine Press
2 things: a Smith machine and a bench. That's all you need for this exercise. The reason it is as popular as it is, is because this exercise prevents you from most nasty injuries. With the regular dumbbell press, there is always the risk that your elbow snaps back. If this happens, you're absolutely cooked. The Smith machine prevents you from experiencing something like this.
To perform this exercise, place a bench underneath a Smith machine. This requires some trial and error, as it's quite difficult to determine the right spot from the get-go. Your elbows should be a bit in front of your body (not too much) and the bar should be moving just in front of your face. If you have a big nose like mine, take some more distance from the bar.
With the regular dumbbell press, recommended is to place the bench in a 105* angle for extra safety. This prevents your shoulders from snapping back so easily. However, with the smith machine press, there is no risk of your shoulder snapping back. Therefore, placing the bench in a 90* angle is perfect for shifting the full focus to the deltoid muscles.
Make sure to push the bar up with your elbows at a 70* angle. This reduces the stress on the shoulder joints and prevents irritation. Slowly go down, and explosively go back up.
Important notes
Mind the bench placement. Before adding additional weight to the bar, make sure the bench is in the middle of the bar and not too far in front or too far back. It would be a shame if you have to fix this when the 60 kg is right on top of your chest, so do it beforehand.
Again, try different variations.
9. Dumbbell Press
The reason we put this exercise this far down, is that we're not a fan of it. Of course, it looks simple, and straightforward, and is one of the first exercises we do when going to the gym for the first time. But if you think of it: there are so many different things that could go wrong here. Your elbows turn backward, wrist instability, ego, and overall bad form. Take a good look at the form instructions before you hurt yourself.
To perform this exercise, put a bench on a ~105* angle. Start with minimal resistance. We recommend you put the dumbbells on your knees before going up, to make sure you'll lift them properly. Use your knees as a start-up for this exercise. Lift the dumbbells with your elbows tucked in. This decreases the risk of injury and also follows the structure of the muscle fibers of the front delts. Slowly get down and explosively go up again. Make sure to ask for a spot if you're not that sure about your form, people are surely willing to help.
Important notes
Mind the elbow position. Tuck them in to prevent injuries.
Balance. Try alternating heavy sets with lighter sets and shoulder presses with Smith machine presses for example.
Understanding the Anatomy of the Shoulder
The previous exercises effectively put tension on the 3 most important parts of the shoulder: the front, side, and rear deltoid. The shoulder muscles can be divided into 2 different groups:
The first group is called the Anterior axio-appendicular shoulder muscles. These muscles include the pectoralis major, the pectoralis minor, the subclavius, and the serratus anterior. All of these smaller muscles are located in the front of your shoulder, forming the front deltoid.
The second group is called the Posterior axio-appendicular shoulder muscles. These muscles include both the extrinsic back muscles, such as the trapezius and latissimus dorsi, and the intrinsic muscles like the deltoid and rotator cuff. All of these muscle are located at the back of the shoulder.
The primary role of the 4 rotator cuff muscles together with the tendons, is helping in raising and rotating the arm and providing structural support to your shoulder joint. The four muscles of the rotator cuff are:
Subscapularis: this muscle attaches to the middle part of the scapula, and is separated from the scapula with a bursa (fluid-filled sac) to avoid friction between the two.
Supraspinatus: this muscle stretches from the top of the scapula to the top of the humerus (the long bone from the shoulder to the elbow joint), at the ball of your shoulder joint.
Infraspinatus: this muscle stretches from the bottom of the scapula and connects to the humerus behind the supraspinatus.
Teres minor: This muscle attaches to the side of the scapula and attaches to the humerus beneath the infraspinatus.
The muscles of the shoulder are made of so-called elastic fibers, providing them more flexibility and allowing them to contract. Without these muscles, your arms would hang loose at the sides of your body.
The Role of the Deltoid Muscles
The primary role of the deltoid muscles is helping to move your arm in different directions, while also protecting and stabilizing the shoulder joint. Like most muscles in the human body, the deltoids are skeletal muscles. Skeletal muscles are voluntary, meaning they move when you want to. If you've read our previous back guide, you already know this. The deltoids are attached to the bones with tendons.
Besides helping in rotating the arm, the deltoids muscles have other functions, such as:
Compensating for lost arm strength if you have an injury, such as a rotator cuff tear.
Overall flexion in moving the arm forward toward an overhead position, and extension to move your arm backward.
Preventing dislocations as you lift your arm, by stabilizing the shoulder joint.
The deltoid muscles are located at the front, side, and back of the shoulder joint. They are so-called superficial, meaning they are quite close to the surface of your skin. It looks like an upside-down triangle and is attached to bones by tendons at all 3 sides.
Lastly, the deltoid muscles have 3 parts. All of these parts are related to the knowledge we already have at this point because it is divided into anterior deltoids (the front delts that help your arm move forward), lateral deltoids (side delts that help your arm move to the side), and posterior deltoids (which help your arm move backward). The last one is connected to the flat surface of your shoulder blade.
How Cables Target the Rotator Cuff
Remember the warming-up exercise we told you about earlier? In this paragraph, we'll go deeper into how cables can target the rotator cuff. How do we target all 3 of the rotator cuff muscles using cables? Well, it's all about controlled movements and proper form. One excellent cable exercise for the rotator cuff is the Cable External Rotation. This exercise specifically targets the muscles of the rotator cuff, namely the infraspinatus and teres minor.
To perform this exercise, you'll need a cable station with a D-handle attached at waist height. Stand perpendicular (the cable station facing the side of your body) to the cable machine with your elbow bent at a 90-degree angle and your forearm parallel to the ground. Grab the handle with your far hand and keep your elbow tucked in at your side. Then, with a slow and controlled motion, rotate your forearm away from your body until it's parallel to the ground. Pause briefly at the end of the movement, feeling the contraction in your rotator cuff muscles, before slowly returning to the starting position. Repeat for the desired number of reps, then switch sides.
By using cables for this exercise, you maintain constant tension on the muscles throughout the entire range of motion, which helps to strengthen and stabilize the rotator cuff effectively.
Benefits of Cable Workouts for Shoulder Development
In case you're currently using dumbbells or barbells, this paragraph will try to convince you that you should use cables instead :). No seriously, this paragraph will list the benefits of cables for shoulder development. We'll go over how cables provide constant tension for muscle growth, the versatility of movements and angles, and the safety of them to prevent injuries (if done right of course).
Constant Tension for Muscle Growth
Constant tension is a key factor for maximizing muscle growth, and cables offer an excellent means of achieving this during shoulder workouts. Unlike free weights like dumbbells or barbells, which may have moments of reduced tension during certain parts of an exercise, cables maintain consistent resistance throughout the entire range of motion. This constant tension ensures that the deltoid muscles are continually engaged, leading to more significant muscle activation and growth over time. Whether performing lateral raises, front raises, or rear delt flyes, the resistance provided by cables remains steady, challenging the muscles throughout each repetition.
Additionally, the adjustable nature of cable machines allows for precise targeting of different areas of the deltoids, ensuring balanced development and minimizing the risk of overuse injuries. With cables, you can confidently push your shoulder muscles to their limits while minimizing the risk of strain or injury, making them a valuable tool for anyone looking to maximize their shoulder development.
Versatility of Movements and Angles
The versatility of movements and angles afforded by cable workouts is a game-changer for shoulder development. Unlike traditional free weights, which limit you to a fixed range of motion, cables offer a wide array of movement patterns and angles to target every aspect of the deltoid muscles. With cable machines, you can easily adjust the height, angle, and position of the pulleys to customize your workout to suit your specific goals and needs. Whether you're looking to emphasize the front, side, or rear delts, cables allow you to perform exercises from multiple angles to effectively target each muscle group.
Additionally, the smooth and fluid motion provided by cables reduces stress on the joints and tendons, allowing for safer and more controlled movements. From traditional shoulder presses to more unconventional exercises like cable face pulls or cable upright rows, the possibilities are virtually endless with cable workouts. By incorporating a variety of movements and angles into your shoulder routine, you can ensure comprehensive muscle stimulation and development for a well-rounded and symmetrical physique.
Safety and Injury Prevention
In conclusion, cable workouts' safety and injury prevention benefits for shoulder development cannot be overstated. By utilizing cables, you not only maximize muscle engagement and growth but also minimize the risk of strain or injury. The smooth and controlled motion provided by cables reduces the likelihood of sudden jerks or awkward movements that could potentially lead to joint or tendon injuries.
Additionally, the adjustable nature of cable machines allows for precise control over resistance levels, ensuring that you can progress safely and gradually without overloading the muscles or joints. Whether you're a seasoned athlete or a beginner just starting out, incorporating cable workouts into your shoulder routine can help you achieve your fitness goals safely and effectively.
So, next time you hit the gym, consider swapping out those free weights for cables and experience the difference for yourself. Your shoulders will thank you for it!
How to Incorporate Dumbbells and Calisthenics
"So I should only use cables from now on???" No, at the end of the day, balancing your workout is one of the best ways to keep it fun and enjoyable. Recommended is to use both dumbbells, your body weight, and cables in your workouts. For example, shoulder presses can be done with either barbells, dumbbells, or even your body weight. The last version can be done with some creativity, as seen in the picture. The so-called Pike Push Up.
While we do not recommend it, lateral and front raises can also be done with dumbbells or resistance bands. Just lift anything in front of you in a straight line and you'll be fine for front raises. Everything to the side will be beneficial for the side delts. Again, make sure to watch your form here.
Dumbbell Exercises for Shoulder Strength
Dumbbells are a classic tool for building shoulder strength and are also essential for any well-rounded workout routine. Here are some effective dumbbell exercises to incorporate into your shoulder workouts, without using any cables:
1. Shoulder Press
The shoulder press is a fundamental exercise for developing overall shoulder strength. Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward. Press the dumbbells overhead until your arms are fully extended, then lower them back down to shoulder height. Keep your core engaged and avoid arching your back as you perform the movement.
2. Lateral Raise
Lateral raises target the side deltoids, helping to build width and definition in the shoulders. Stand with a dumbbell in each hand at your sides, palms facing inward. Keeping a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the floor, then lower them back down slowly.
3. Front Raise
Front raises primarily target the front deltoids. Stand with a dumbbell in each hand, palms facing your thighs. With a slight bend in your elbows, raise the dumbbells directly in front of you until they reach shoulder height, then lower them back down in a controlled manner.
4. Bent-Over Reverse Fly
Bent-over reverse flies target the rear deltoids and help improve posture by strengthening the muscles of the upper back. Hold a dumbbell in each hand and hinge forward at the hips until your torso is parallel to the ground. With a slight bend in your elbows, raise the dumbbells out to the sides until your arms are parallel to the ground, then lower them back down with control.
5. Arnold Press
The Arnold press is a variation of the shoulder press that targets all three heads of the deltoids. Hold a pair of dumbbells at shoulder height with your palms facing your body. Press the dumbbells overhead while rotating your palms to face forward at the top of the movement. Reverse the motion to return to the starting position, rotating your palms back toward your body.
Incorporate these dumbbell exercises into your shoulder workouts to build strength, stability, and size in your shoulder muscles. Be sure to use proper form and gradually increase the weight as you progress to continue challenging your muscles and stimulating growth.
Bodyweight Moves for Shoulder Stability
Bodyweight exercises are not only convenient but also effective for building shoulder stability, which is crucial for overall shoulder health and injury prevention. Some bodyweight moves that target shoulder stability will be discussed in this section. Keep in mind that these exercises are sorted on levels of difficulty, meaning the plank is quite easy to do while the handstand hold requires a lot more experience.
1. Plank
The plank is a foundational exercise that strengthens the core and stabilizes the shoulders. Start in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core and hold this position for as long as you can while maintaining proper form.
2. Push-Up
While push-ups mainly target the pec muscles, they are also excellent for building shoulder stability and strength. Begin in a plank position with your hands slightly wider than shoulder-width apart. Lower your body toward the ground by bending your elbows, keeping them close to your body. Push back up to the starting position, engaging your chest, shoulders, and triceps.
3. Pike Push-Up
Pike push-ups target the shoulders more intensely than traditional push-ups by shifting more of the workload onto the deltoids. Start in a downward dog position with your hands shoulder-width apart and your hips raised toward the ceiling. Lower your head toward the ground by bending your elbows, then press back up to the starting position.
4. Shoulder Taps
Shoulder taps challenge shoulder stability while also engaging the core muscles. Begin in a plank position with your hands directly under your shoulders. Lift one hand off the ground and tap it to the opposite shoulder, then return it to the starting position. Repeat on the other side, alternating sides while maintaining a stable core and minimizing hip rotation.
5. Handstand Hold
Handstands are an advanced bodyweight exercise that requires significant shoulder stability and strength. Start by facing away from a wall and kick up into a handstand position with your heels resting against the wall for support. Focus on engaging your shoulders and core to maintain a straight line from wrists to heels, holding the position for as long as you can with control.
Incorporate these bodyweight moves into your workout routine to improve shoulder stability, reduce the risk of injury, and enhance overall shoulder strength and function. Start with the variations that match your current fitness level and gradually progress as you build strength and confidence.
Designing Your Shoulder Workout Plan
The last section of this ultimate shoulder guide will be dedicated to the design of your workout plan. Practically: what does it look like? How many exercises should you do? How do you keep the balance on a push day? All of this will be answered in this part of the blog. Safe to say it's worth reading.
As we said at the start of this blog, beginners should always start with a push-pull-leg scheme. Switching it up might be a good idea if you feel like some body parts are less developed. Personally, I skip my arms, as they are more developed than my chest or back. Only do this if you've got more experience.
So, let's put this into practice. Underneath, you'll find a workout schedule for a push day. It's a balance between tricep exercises, chest exercises, and of course everything you need to develop the shoulder muscles. We've been using cables as much as possible, as this is what this blog is all about. To find out why we picked the chest & tricep exercises, check our latest blogs on tricep development and chest growth. Starting with the bigger muscles, a solid workout looks like this:
Which Muscle? | What? | Sets & Reps |
Chest | Incline bench press | 3 sets, 10-8-8, warming up set not included |
Chest | Dumbbell press | 3 sets, 8-8-8 |
Chest | Chest flyes, upper & lower chest | 2 sets upper, 2 sets lower, 8 reps each |
Shoulder | Smith machine press | 3 sets, 10-8-8, warming up set not included |
Shoulder | Lateral raises | 3 sets each arm, 10-12 reps |
Shoulder | Front raises | 2 sets, 10-12 reps |
Triceps | The King of Supersets | 3 sets, 10 reps (for more info, follow our tricep guide) |
Chest | (Optional) Chest press | 2 sets, 8-6-6 reps |
Keep in mind that this workout primarily focuses on strength. If you're training more on hypertrophy, lowering the weight and doing more reps & sets is your way to go.
Balancing Volume and Intensity
Balancing volume and intensity is essential for designing an effective shoulder workout plan that promotes muscle growth and strength development while minimizing the risk of overtraining and injury. Volume refers to the total amount of work performed, including sets, reps, and weights lifted, while intensity refers to the level of effort exerted during each set.
When designing your shoulder workout plan, it's essential to strike the right balance between volume and intensity to achieve your fitness goals effectively. Here are some key principles to consider (I know they might look straightforward, but they are still essential):
1. Progressive Overload
Progressive overload is the foundation of muscle growth and strength development. To continue making progress, you need to gradually increase the volume and/or intensity of your workouts over time. This can be achieved by adding more weight, increasing the number of reps or sets, or decreasing rest periods between sets.
2. Adjusting Volume and Intensity
The optimal balance of volume and intensity will vary depending on factors such as your training experience, goals, and recovery capacity. Beginners may benefit from starting with lower volume and higher intensity workouts to build a solid foundation of strength and technique. As you become more advanced, you can gradually increase the volume while adjusting the intensity to match your goals.
Did you know, that the shoulder joint is the most flexible joint in the body, but also the most complex? Three bones, Three bones, nearly a dozen different muscles and many ligaments and tendons meet in the shoulder. The way that they are connected allows us to move our arms in just about any direction we want.
3. Periodization
Periodization involves dividing your training program into specific phases or cycles, each focusing on different aspects of fitness, such as strength, hypertrophy, or endurance. By varying the volume and intensity throughout these phases, you can prevent plateaus, optimize performance, and reduce the risk of overtraining.
4. Listen to Your Body
Pay attention to how your body responds to different training stimuli and adjust your volume and intensity accordingly. Suppose you're constantly feeling fatigued or experiencing joint pain. In that case, it may be a sign that you need to dial back the intensity or volume of your workouts to allow for adequate recovery.
5. Recovery
Remember that adequate rest and recovery are essential for muscle growth and repair. Make sure to include rest days in your training program and prioritize activities that promote recovery, such as proper nutrition, hydration, sleep, and mobility work.
By carefully balancing volume and intensity in your shoulder workout plan and implementing progressive overload, periodization, and recovery strategies, you can maximize your training results and achieve your fitness goals safely and effectively. Experiment with different approaches and listen to your body to find what works best for you.
Conclusion
In this comprehensive guide, we've explored the essential cable shoulder exercises, delving into the intricate anatomy of the shoulder, and uncovering the benefits of cable workouts for shoulder development. From the fundamental cable lateral raise to the targeted cable external rotation for shoulder health, each exercise serves a unique purpose in sculpting and strengthening the shoulder muscles.
Understanding the importance of constant tension, versatility in movements and angles, and the safety afforded by cable workouts is paramount for anyone looking to maximize their shoulder development while minimizing the risk of injury. By incorporating these exercises into your workout routine and leveraging the benefits of cable machines, you can embark on a journey towards stronger, more defined shoulders.
Whether you're a beginner or an experienced athlete, the knowledge and exercises shared in this guide offer valuable insights and practical techniques to elevate your shoulder workouts to new heights. So, the next time you step into the gym, consider harnessing the power of cables to unlock the full potential of your shoulder muscles. Your shoulders will thank you for the focused attention and targeted training they deserve.
Frequently Asked Questions (FAQ)
Can beginners perform these cable shoulder exercises?
How often should I train my shoulders?
What are the signs of overtraining the shoulders?
Can these exercises help with shoulder injuries?
How long does it take to see results from shoulder workouts?
Are there any recommended supplements for shoulder muscle growth?
How can I prevent shoulder workout injuries?
What's the difference between training for mass vs. strength?
Can I mix cable and free weight exercises in the same session?
References
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