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Cable Machine shoulders workout

A complete shoulders session using cable machine, with sets and reps attached — plus all 13 cable machine shoulders exercises in the catalogue if you want to build your own.

Beginner session

2 compound movements first while you are fresh, then isolation work. Roughly 40–50 minutes with rest.

# Exercise Sets Reps Rest
1 Alternating Cable Shoulder Press 4 6–8 2–3 min
2 Cable Internal Rotation 4 6–8 2–3 min
3 Bent Over Low-Pulley Side Lateral 3 10–12 60–90 sec
4 Cable Rear Delt Fly 3 10–12 60–90 sec

Swapping an exercise out

Every exercise page lists alternatives that train the same muscles with different equipment, ordered by how likely you are to have it. If a movement aggravates something or the rack is taken, use the swap list rather than skipping the slot.

Common questions

How many cable machine shoulders exercises are there?

13 in this catalogue — 7 compound and 6 isolation movements, spread across 12 beginner, 1 intermediate and 0 expert-rated options.

How long should a cable machine shoulders workout take?

The five-exercise session below runs about 40–50 minutes including rest. Two compound movements at 4 sets, then isolation work at 3 sets. Cut to three exercises if you have 25 minutes.

How often should you train shoulders?

Twice a week suits most people, with at least 48 hours between sessions targeting the same muscles. Shoulders responds to total weekly volume more than to any single session, so two moderate sessions usually beat one long one.

Can you do this workout at home?

This routine assumes gym access, since it is built around cable machine. For a home version, use the equipment swaps listed on each exercise page — most shoulders movements here have a bodyweight or dumbbell equivalent.

All 13 cable machine shoulders exercises

Alternating Cable Shoulder Press beginner · compound Bent Over Low-Pulley Side Lateral beginner · isolation Cable Internal Rotation beginner · compound Cable Rear Delt Fly beginner · isolation Cable Rope Rear-Delt Rows beginner · compound Cable Seated Lateral Raise beginner · isolation Cable Shoulder Press beginner · compound External Rotation with Cable beginner · isolation Face Pull intermediate · compound Front Cable Raise beginner · isolation Low Pulley Row To Neck beginner · compound Seated Cable Shoulder Press beginner · compound Standing Low-Pulley Deltoid Raise beginner · isolation

Want this generated fresh each session?

The free generator rebuilds a shoulders workout every time, so you are not running the same five exercises for six months.

Build a free workout