Best Bicep And Shoulders Workouts With Cable Machines To Get Lean And Burn Fat

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 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 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 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 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.

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 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 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.

The Cable Shoulder Internal Rotation at 90° exercise strengthens the internal rotator muscles of your shoulder, which is important for overall shoulder health. This exercise is done with your arm at a 90-degree angle, balancing your shoulder routine with external rotations.

How to do it

1. Set the cable at shoulder height.
2. Stand sideways to the cable, feet shoulder-width apart.
3. Hold the cable handle with your outside hand and keep your elbow bent at 90 degrees, aligned with your shoulder.
4. Start with your wrist above your elbow. Pull the handle down until your wrist is level with your elbow and shoulder.
5. Keep your wrist straight during the movement.
6. Slowly return to the starting position and repeat.

Cable Shoulder Internal Rotation is an exercise that strengthens your shoulder, especially the rotator cuff. It helps improve shoulder stability and health while allowing for controlled resistance from a standing position.

How to do it

1. Set the cable at elbow height.
2. Stand sideways to the cable with feet shoulder-width apart.
3. Hold the cable handle with your inside hand, keeping your elbow close to your body.
4. Pull the handle towards your abdomen, keeping your forearm parallel to the ground and your wrist straight.
5. Slowly return to the starting position and repeat.

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 Dumbbell Hanging Lateral Raise is a shoulder exercise that targets muscle isolation and improves range of motion. By hanging to the side, you increase shoulder activation as you raise a dumbbell away from your body.

How to do it

1. Stand next to a cable pole, facing away, with one arm gripping the cable for support.
2. Hold a dumbbell in the other arm at hip height, leaning slightly away from the pole.
3. Raise the dumbbell to shoulder height in a circular motion, keeping your arm straight.
4. Lower the dumbbell back to the starting position and repeat on the other side.