15 Minute Cable Shoulder Workout

The 15 minute cable shoulder workout is a good change of pace from your usual shoulder workout, or a good way to pump the shoulders if you are short on time and you can’t spend an hour in the gym. Like the name of the workout suggests, you’ll be doing the whole workout on the cable machine.

You will start with the rear deltoids, simply because they are the weakest part of the shoulder in most of the trainees. The anterior deltoid will be the last part you will work on, because it’s the strongest and most worked part (from all the chest, triceps and shoulder presses you are doing) of the shoulder.

You’ll be doing all the cable shoulder exercises in a circuit fashion, without taking any rest between the exercises. After you complete a full circuit consisting of three exercises you should make a short 40-60 second brake.

You will also be using the reverse pyramid principle. After the warm-up you will start working with the heaviest weight you can handle with proper form, and decrease the weight by 20% on every set after the initial one.

The 15 Minute Cable Shoulder Workout

  1. Cable Crossover Rear Delt Fly   15, 12, 10, 8 repetitions
  2. Cable Side Delt Raises 15, 12, 10, 8 repetitions
  3. Cable Front Rope Raises 15, 12, 10, 8 repetitions


Cable shoulder exercises description

Cable Crossover Rear Delt Fly


Start: Stand in the middle of the cable machine. Start with your hands crossed in front of you at the height of your shoulders. Hold the right cable in your left hand and the left cable in your right hand.

Movement: using the rear deltoids, drag the elbows outwards and backwards as much as possible, and then return to the start position.


Cable Side Delt Raises


Start: Grab the cable in front of you. Stand facing with your side of resting arm toward the low pulley.

Movement: With your elbow slightly bent, raise the arm sideways, away from the low pulley until your elbow is at shoulder height. Slowly lower the cable handle to the starting position.

Cable Front Rope Raises


Start: Stand so that the low pulley will be right behind you, and the cable will run under your legs. Grab the rope with a neutral grip (palms facing towards each other ).

Movement: With slow motion, lift the rope in front of you, holding hands straight throughout the exercise. Return to the starting position.

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