Lifting weights is a great way to get in shape, but it can be tough on your body if you’re not careful. One of the most common injuries among weightlifters is shoulder pain. This can be caused by several things, including using the wrong exercises, lifting too much weight, and improper form. If you’re experiencing shoulder pain, one of the best things you can do is add cable shoulder exercises to your routine. Cable shoulder workouts are a great way to strengthen and stretch your shoulders and can help prevent or reduce shoulder pain. If you have a cable machine for your at home workouts, jump on; Otherwise, swing by the gym to complete this workout!
What Are Cable Shoulder Exercises, And Why Are They Beneficial?
Cable shoulder exercises are exercises that are performed using a cable machine. A Cable machine is a weight machine that uses pulleys and cables to provide resistance. Cable shoulder exercises are beneficial because they allow you to target specific muscle groups in your shoulders and provide a greater range of motion than free weights. If you don’t have access to a cable machine, you can always try mobility exercises you can do at home instead.
The Best Cable Shoulder Exercises For Preventing Or Reducing Shoulder Pain
If you’re experiencing shoulder pain, you should talk with your doctor to ensure there are no severe problems. If your doctor gives the go-ahead, one of the best things you can do is add some cable shoulder exercises to your routine. Cable shoulder exercises are a great way to strengthen and stretch your shoulders and can help prevent or reduce shoulder pain.
The best cable shoulder exercises for preventing or reducing shoulder pain include:
- Seated Rear Delt Flys: This exercise is excellent for targeting the rear deltoids, the muscles responsible for lifting your arms backward. To do this exercise, sit with a weight stack in front of you. Grab the cable on the opposite side and pull in an outward and downward motion until your arm is straight. Pause for a moment, then slowly return it to the starting position.
- Face Pulls: This exercise is excellent for targeting the muscles in the front of your shoulders. To do this exercise, attach a rope handle to the low pulley of a cable station. After that, step back until there is tension on the rope, and pull it towards your face. Pause for a moment, then slowly lower it to the starting position.
- Seated Shoulder Press: This exercise is great for strengthening the muscles in your shoulders. To do this exercise, sit in a seated position and hold a weight in each hand. Lift the weights above your head and slowly lower them back to the starting position.
- Lateral Raise: This exercise is great for targeting the muscles on the sides of your shoulders. To do this exercise, stand with a weight in each hand. Firstly, raise your arms to the sides until they parallel the ground. At this point, pause for a moment, then slowly lower them back to the starting position.
- Front Raise: This exercise is great for targeting the muscles in the front of your shoulders. To do this exercise, stand with your back to the weight stack. With both hands on the bar, slowly raise your arms in front of you until they are parallel to the ground. Pause for a moment, then slowly lower them back to the starting position.
Cable shoulder exercises are a great way to strengthen and stretch your shoulders and can help prevent or reduce shoulder pain. If you’re experiencing shoulder pain, be sure to add some of these exercises to your routine.
How To Perform Cable Shoulder Workouts Correctly.
When performing cable shoulder exercises, it is essential to use the correct form. This will help ensure you get the most out of the exercises and avoid injuries. Here are a few tips for performing cable shoulder exercises correctly:
- Ensure your shoulders align with your wrists when gripping the cable. This will help ensure you use the right muscles to lift the weight.
- Keep your shoulders down and your chest up when you lift the weight. This will help prevent injuries and ensure you get the most out of the exercise.
- Don’t lift the weight too quickly. With this in mind, slow and controlled movements are key when performing cable shoulder exercises.
- Always consult a doctor before starting any new exercise program. Ask your doctor before beginning these exercises if you have any questions or concerns.
- Start with lighter weights and gradually increase the weight as you get stronger. This will help prevent injuries and ensure you get the most out of the exercises.
- Be sure to warm up before performing these exercises. Warming up will help prevent injuries and ensure your muscles are ready for the workout.
- Cool down after your workout. This will help your muscles recover and avoid injuries.
- Drink plenty of water before, during, and after your workout. This will help you stay hydrated and prevent injuries.
Sample Workout Routine Incorporating Cable Shoulder Exercises
The following is a sample workout routine that incorporates cable shoulder exercises:
- Seated rows: This exercise works the muscles in your back and shoulders. Sit with your legs straight out in front of you, and grip the handle of the cable machine with your palms facing each other. Row the handle towards your chest, and hold for a few seconds before releasing.
- Bent-over lateral raises: This exercise targets your shoulders and upper back. Bend over at the waist, keeping your back straight, and hold the weight plates in front of you with your palms facing each other. Then raise the weight plates to the side until your arms are parallel to the ground, then pause and lower them back down.
- Cable shoulder press: This is a great exercise for strengthening your shoulders. Standing with your feet hip-width apart, grip the cable machine handles with palms facing each other. Press the handles overhead until your arms are fully extended, then slowly lower them back down.
- Upright rows: This exercise works your shoulders, upper back, and biceps. Start with the weight plates in front of you, and grip them with palms facing your thighs. Row the weight plates towards your chest, keeping your elbows close to your body.
- Cable face pulls: This exercise helps stretch and strengthen the muscles in your shoulders. Attach a rope handle to the cable machine, and stand with feet hip-width apart. Grip the rope handles with palms facing each other, and pull them towards your face, keeping your elbows close to your body.
Final Thoughts
Cable shoulder workouts are a great exercise to strengthen and stretch your shoulders. Although they require special equipment and may not be friendly for at home workouts, take the time to get into the gym if you don’t have a cable machine. They can help prevent or reduce shoulder pain and are easy to add to any workout routine. Give them a try, and see how they can help you stay pain-free while lifting weights.
