Shoulder Workout with Cable Exercises

This is a complete shoulder workout routine that you can do that just uses the cable machines at the gym!

And if you don’t have access to cable machines, you can also do all of these exercises using adjustable tension rubber fitness bands, such as the ones from

The benefits of using cables for your shoulder workouts is that they keep constant tension on the deltoid muscles at all times. You get a better range of motion and resistance right from the start and all the way to the top of each movement.

We are going to start with side lateral raises for the side delts.
Then move on to front cable raises to hit the front deltoids.
Then reverse cable flyes to target the rear head of the delts.
And finally we’ll finish up with upright cable rows to work the entire upper back and traps.

For each exercise start with a light warm up set using about 50% of your top working weight.
Then perform 3 heavier sets of 10-12 repetitions per exercise.

Click PLAY To Watch The Video Clip Below…

Note: If you can’t watch the embedded video clip above,
then you can watch it directly on my YouTube Channel at:

Give this workout a try in your own routine and then leave me a comment below to let me know how it works for you!

Don’t Have Access To Cable Machines? Try This!

If you are looking for an alternative to cable machines, I highly recommend that you order a set of Adjustable Tension Rubber Fitness Bands from:

These are adjustable resistance bands that allow you to vary the resistance based on the exercises you are doing. And these bands start at just a few pounds of tension and go all the way up to over 250 pounds in tension, so they are strong enough for ANYONE to get a good workout with.

Just Click Here for more info…

Body Lastic Rubber Band Exercises

Facebook Comments:

Leave A Reply (19 comments so far)

  1. victor munoz

    These are great exercises for keeping toned.
    Keep up the good work lee any info on how to create a great body is much appreciated.
    Victor Munoz Jr

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  2. ahad

    this is a great variation for shoulder exercises and it seems interesting.thanks lee.

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  3. Hey lee i am 63 and have had a sore shoulder from heavy weight workouts . Your rear delt excercise has been a life saver for me. I have incorporated it into several of my last workouts and now have stronger delts and no pain.It was the missing link. thank you . peter

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  4. GARRY

    Very good demonstration and information on a different way of training shoulders. I particularly liked the rear delt demo standing instead of the usual way of lying face down. Very much appreciated information. Thanks. Garry

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  5. Larry Hurst

    Great shots, good choice of exercises for the delts

      (Quote)  (Reply)

  6. dean davis

    THANK YOU LEE, I tried this cable workout early this morning {5:30am} it is a super good workout, I warmed up good-then done 3 working sets. Felt a GOOD pump, and tonight at 11:00pm still fill like there on fire, not a hurt pain but a great pull on some muscles hit for different angles. THANK YOU for all your videos & wisdom, I will put this workout in one of my favorites–I can already tell by the new soreness, THANKS AGAIN,– Dean

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  7. Alex

    Good advice on performing the upright row with the rope… gotta try that !!

      (Quote)  (Reply)

  8. ramya

    You may try this at home.No need of weight.these will help you to get ripped .

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  9. Jim

    The rear delt exercise looks good. But I only have a non adjustable low pulley and high pulley….how would I do this exercise?

      (Quote)  (Reply)

  10. Derek


    Same setup for me. Can only do low or high pulleys. I tried doing bent over lateral raises at the bottom pulley to try and hit the rear delts. Lee whats your thoughts on this one?

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  11. I’ll make a follow up video for this showing some variations that you can do with a non-adjustable pulley cable cross over station.

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  12. bobg

    Lee – Have you ever done the cable lateral raises (side, front, back) as a superset? seem that they wer made for supersetting.

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  13. joe

    I never really like the tension band . Love to use cables for shoulders .Something about cable work for shoulders really get a good pump and burn in them.And Istill always use dumbell or barbell presses first when Iam still stroong. But almost always Ifinish my shoulders off with some cable work. ( the site)

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  14. james

    this is a great workout i think this is the best shoulder ex.there is thank u.

      (Quote)  (Reply)

  15. TIM

    I was having trouble with a left rotator cuff. It was causing some pain when I tried to put my hand behind my neck after exercising. Started doing cable cross-overs and was able to feel the painn gradually lessen after doing it several until now there is no pain. BRAVO Lee!! THANKS!!!

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  16. bobg:
    Lee – Have you ever done the cable lateral raises (side, front, back) as a superset?seem that they wer made for supersetting.


    Yes, you can do these in a super set or circuit routine fashion. Do 1 set of each move, one after the other, and then repeat the entire circuit 3-4 times.

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  17. Jim:
    The rear delt exercise looks good. But I only have a non adjustable low pulley and high pulley….how would I do this exercise?


    Hey Jim,
    This one is dedicated to you :-)

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  18. lovely

    These exercises are nice.


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  19. Mark

    I’ve done this cable routine in super-set fashion as part of my shoulder workout the past two weeks and I have NEVER felt this kind of a pump in my deltoids post workout before. Thanks for posting this, Lee!

      (Quote)  (Reply)

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