6 Best Cable Exercises for Men for Bigger Shoulders

Best cable exercises for men to get bigger shoulder (Image via unsplash/Daniel Apodaca)
Best cable exercises for men to get bigger shoulder (Image via unsplash/Daniel Apodaca)

A masculine physique is defined by broad shoulders. Because the shoulders are responsible for so much movement and weight-bearing in the upper body, their strength is crucial. With stronger shoulders, you're less likely to incur a training-related injury from hitting the gym on a daily basis.

One of the simpler muscle groups to strengthen with the appropriate exercises is the shoulder muscles. With a little guidance and consistency, you might expect relatively quick gains. And when it comes to shoulder training, cable exercises are highly recommended.

The cable machine is a huge piece of gym equipment with adjustable cable pulleys. The wires' resistance allows you to do a range of exercises in different directions. Some machines only have one or two cable stations, while others have a number of them.

Each lifter can benefit from cable exercises in a variety of ways. They are an effective instrument for hypertrophy training.

Best Cable Exercises for Men for Bigger Shoulder

Cables provide a smooth, consistent tension for workouts that might otherwise be difficult to do. They also exude a sense of security that allows you to go heavy and challenge yourself without the need for a spotter. Cables are excellent for getting a pump without putting too much strain on your joints.

We have listed the 6 best cable exercises to get bigger pecs.

Flat-Bench Cable Fly

This cable technique allows you to hit your pecs, especially the inner pecs. The squeeze takes precedence over the stretch.

Here’s how to do it:

  • Place a flat bench between two low pulleys so that when you lie down on it, your chest is aligned with the pulleys.
  • Lie back on the bench with your feet on the ground and grab the grips with your hands up.
  • Extend your arms to the side, elbows slightly bent, upper arms parallel to the ground.
  • Pull the handles through in an arc to a point just above your chest's midline.
  • Return to the beginning by squeezing your pecs firmly.
  • Repeat the desired number of times.


Cable Upright Row

The upright row is regarded as one of the most effective back and shoulder muscle builders. The front and center heads of the deltoids are worked in the upright row (shoulder muscles).

Here are the steps to do it:

  • Stand with your feet shoulder-width apart.
  • Hold the cable in your hands. Your hands should be parallel to your thighs.
  • As you exhale, lift the cable straight up (towards the chin).
  • Keep it close to the body and lead with the elbows.
  • Your arms should not extend higher than parallel to your shoulders; slightly lower is acceptable.
  • At the top of the elevator, take a breather.
  • As you inhale, lower the cable back to its starting position.


Cable Seated Y-Raise

This is a strength training exercise that targets deltoids and posterior deltoids. Cable Seated Y Raise is a wonderful intermediate move. It can efficiently target your shoulders and upper body if done correctly.

Follow the below given steps:

  • Lean slightly forward to the seat or bench on a dual pulley seated row device to absorb all cable hookups.
  • Place your foot on the vertical board.
  • Raise your body to a standing position and move your hips back until your knees are slightly bent.
  • Raise arms in a Y formation upward and outward to sides, allowing elbows to slightly bend.
  • Pull back until your elbows are about a foot to the side of each ear. Repeat.


Cable Reverse Fly

The cable reverse fly is a significant improvement over the dumbbell reverse fly. Using a cable maintains the challenge throughout the range of motion.

Here's how to do it:

  • Face the cable machine with a bare carabiner in each hand, whether standing or seated.
  • The carabiners should be held in the opposite hands as the stack. (The right cable should be held by your left hand and vice versa).
  • Hinge subtly to buffer against the machine's resistance.
  • Then, with your palms facing down, establish your starting position by extending your arms straight ahead of your body.
  • Drawing your arms away from each other until they are flush with the rest of your body is the next step.


Cable Crossover

Cable crossover is one of the best double cable pulley exercises. It focuses on the upper body and produces quick results.

Here's how you do it:

  • Place yourself evenly between two pulleys (with stirrups).
  • Take hold of each cable pulley stirrup.
  • Maintain an outstretched arm position with only a slight bend in the elbows.
  • With one foot, take a small step forward and tense your core.
  • Pull both cables down across your body, forming a "X" with your wrists at the waistline.
  • Return to the starting position with care and repeat.


Cable Face Pulls

This one is an excellent shoulder exercise for targeting the rear deltoids.

Follow these instructions:

  • Use a pronated grip and a split stance with your arms straight out in front of you.
  • With your elbows up, inhale and pull the rope towards your face.
  • Slowly lower the rope to its starting position and repeat on both sides for the desired number of repetitions.


Cable workouts offer a fantastic way to make variants of almost any machine or free weight exercise. Cable exercises, when combined with maximal strength or power training, allow for the incorporation of exceptionally low-impact, highly recoverable activities into training programs.

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Edited by Ashish Yadav


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