Best Advanced Bicep And Shoulders Workouts With Cable Machines

The Cable Lateral Raise is a shoulder exercise that targets the middle deltoid muscle. Using a cable machine allows for better control and can help identify strength differences between your left and right sides.

How to do it

1. Adjust the pulley to the lowest position and attach a handle.
2. Stand with feet shoulder-width apart, facing the pulley with your left side.
3. Grab the handle with your right hand, keep your palm facing in.
4. Tighten your core to maintain a straight back.
5. With a slightly bent elbow, raise the handle to shoulder height while rotating it slightly upwards.
6. Lower the handle back to the starting position and repeat on the other side.

The Cable Face Pull is an exercise that strengthens your shoulder muscles, especially the rear deltoids. It uses a cable machine, allowing you to easily control the resistance by adjusting the pulley height or your distance from the machine.

How to do it

1. Set the pulley to chin height and attach a rope.
2. Stand with one foot slightly in front of the other and grip the rope with both hands.
3. Step back until the cable is taut, with your arms extended.
4. Keep your arms parallel to the ground and engage your core as you pull the rope towards your chin, letting your hands move apart slightly.
5. When the rope is in front of your chin, return to the starting position.

The Cable Rear Delt Fly targets the rear shoulders to improve your shoulder balance and posture. Using a cable machine allows for better muscle activation with constant tension. This exercise also strengthens the upper back and helps correct shoulder imbalances.

How to do it

1. Adjust the pulleys to just above your eye level.
2. Stand facing the pulleys with your feet shoulder-width apart.
3. Grab the left pulley with your right hand and the right pulley with your left hand.
4. Engage your core and extend your arms out to the sides, keeping them straight.
5. Pause briefly when your arms are fully extended, then slowly return to the starting position.

The Cable Shoulder Press is an exercise that strengthens your shoulder muscles, especially the front and middle parts. Using cables keeps tension on the muscles, improving stability and control during the movement.

How to do it

1. Set the pulleys to the lowest position and attach the handles.
2. Stand with your feet shoulder-width apart, holding the handles outside your shoulders, palms facing forward, and elbows by your sides.
3. Press the handles overhead until your arms are straight and in line with your ears, then lower them back down.

The Freemotion Shoulder Press is a beginner-friendly exercise that targets your shoulder muscles. Using a Freemotion machine helps you maintain stability, making it easier to control your movements and focus on your form.

How to do it

1. Adjust the dual pulleys to the lowest position with handle attachments.
2. Stand with your feet shoulder-width apart, holding the handles at shoulder height with palms facing forward and elbows close to your sides.
3. Press the handles overhead until your arms are fully extended, keeping your wrists and forearms straight.
4. Lower the handles back to the starting position to repeat the exercise.

The Behind the Back Cable Lateral Raise is a shoulder exercise that targets the lateral head to enhance shoulder width and definition. The cable setup helps create constant tension, giving you a different movement experience compared to dumbbells.

How to do it

1. Stand sideways to the cable machine with your feet in front of the pulley.
2. Hold the handle with the hand farthest from the machine, cable behind you, and palm facing in.
3. With a slight bend in your elbow, raise the cable in an arc upward away from your body.
4. Pause when the handle reaches shoulder height.
5. Lower the weight back to the starting position while keeping shoulder tension.
6. Keep your core tight, chest up, and shoulders back during the exercise.

The Cable Front Raise is a shoulder exercise that targets the front deltoids while providing consistent resistance using a cable machine. This helps build shoulder strength and definition while also engaging the core for stability.

How to do it

1. Adjust the cable machine pulley to its lowest setting and attach a bar.
2. Stand facing away from the machine with the bar between your legs.
3. Place your feet shoulder-width apart and slightly bend your knees.
4. Grab the bar with an overhand grip and pull it to your hips, feeling tension in the cable.
5. Engage your core, keep your back straight, and look forward.
6. With your arms nearly straight, raise the bar to eye level in an arc by using your shoulders.
7. Hold the raised position briefly before returning to the starting point with control.

The Cable Preacher Curl is an exercise that specifically builds your biceps. By using a preacher curl bench, your arms are stabilized, preventing any movement that could reduce the effectiveness of the lift. A cable machine enables a consistent tension throughout the exercise.

How to do it

1. Set the pulley to the lowest position and attach a bar.
2. Sit on the preacher bench, facing the pulley, about 2-3 feet away.
3. Press your chest against the pad and extend your arms to hold the bar.
4. With your upper arms resting on the pad, curl the bar up by bending your elbows.
5. Lower the bar back to the starting position after it touches your biceps.

The Cable Bicep Curl is an exercise that focuses on strengthening the biceps using a cable machine. It allows you to maintain tension on your muscles throughout the movement, which is great for building muscle mass.

How to do it

1. Set the cable anchor to the lowest height.
2. Stand with your feet hip-width apart and hold the handle with your palms facing up.
3. Bend your elbows to lift the handle towards your shoulders, keeping your elbows close to your body.
4. Slowly lower the handle back to the starting position.

The Overhead Cable Bicep Curl is an exercise that strengthens your biceps using cable resistance from an overhead position. This movement keeps constant tension on the biceps, helping to build muscle and improve their shape. It's great for beginners wanting to focus on arm definition.

How to do it

1. Set the cable machine to the highest position.
2. Stand in front of the machine and grab the handle with both hands, palms facing you.
3. Keep your arms parallel to the ground.
4. Curl the handle towards the top of your head, keeping your elbows still.
5. Pause at the top for a moment, feeling the tension in your biceps.
6. Slowly lower the handle back to the starting position while still engaging your biceps.
7. Keep your core tight and avoid leaning back.

Cable Rope Hammer Curls are a great exercise for strengthening your biceps and forearms using a cable machine. They help build arm size and enhance grip strength while keeping your palms facing each other for a unique variation of standard curls.

How to do it

1. Set the cable machine to the lowest pulley position.
2. Attach the rope handle to the cable.
3. Grip the rope with palms facing each other.
4. Step back from the cable machine to create tension.
5. Engage your core, keep your back straight, and chest up.
6. Pull the rope towards your chest using your biceps.
7. Slowly return to the starting position while maintaining tension.

The Single Arm Cable Bicep Curl focuses on strengthening your biceps using one arm at a time. This helps equalize strength between both arms and engages your core for better posture.

How to do it

1. Set the cable to the lowest position.
2. Stand tall with your feet shoulder-width apart, facing the cable machine.
3. Grab the handle with one hand using an underhand grip, keeping your arm at your side.
4. Bend your elbow to curl the handle up towards your shoulder, keeping your elbow close to your body.
5. Lower the handle back to the starting position and repeat on the other side.

The Behind the Back Cable Bicep Curl targets your biceps by using a unique angle for better contraction and muscle growth. This exercise helps improve the look of your arms and builds strength effectively.

How to do it

1. Stand with your back to the cable machine and place one foot slightly in front of the other.
2. Hold the cable handle behind you with your palm facing down.
3. Curl your arm forward, squeezing your bicep and keeping your shoulder back and elbow close to your body.
4. Pause briefly at the top, then slowly lower the weight back down, still focusing on your bicep.
5. Keep your core tight and maintain good posture throughout the exercise.

The Cable Shoulder External Rotation is a simple exercise that strengthens the rotator cuff muscles, helping to stabilize the shoulder and prevent injuries. Using a cable machine allows for controlled movements, making it great for rehabilitation and fitness improvement.

How to do it

1. Set the cable at elbow height.
2. Stand with your side facing the cable, feet shoulder-width apart.
3. Hold the cable handle with the arm farthest from the cable.
4. Keep your elbow close to your body and fixed in place.
5. Pull the handle away from your body, keeping your forearm parallel to the ground and your wrist straight.
6. Slowly return to the starting position and repeat.

The Cable Shoulder External Rotation at 90° strengthens the rotator cuff and improves shoulder stability. It's great for anyone, especially athletes wanting to boost shoulder function and prevent injuries.

How to do it

1. Set the cable to shoulder height and stand side-on with your feet shoulder-width apart.
2. Hold the cable handle with the outer hand, keeping your elbow bent at 90 degrees and aligned with your shoulder.
3. Start with your hand level with your shoulder and raise the handle until your wrist is above your elbow, keeping your wrist straight.
4. Lower the handle back to the starting position and repeat.