Cable Shoulder Exercises to Get Lean

13 Cable Shoulder Exercises to Get Lean with three ready-made workouts, plus a form guide and video for every exercise.

Ordered by how popular each exercise is in Planfit

Ready-Made Workouts

Pick a goal and level — each workout is built from the exercises below

Experience

Goal

Workout 1

  1. 1Cable Front Raise3 sets × 12–15 reps · 45s rest
  2. 2Cable Lateral Raise3 sets × 12–15 reps · 45s rest
  3. 3Face Pull3 sets × 12–15 reps · 45s rest
  4. 4One Arm Cable Front Raise3 sets × 12–15 reps · 45s rest
  5. 5One Arm Face Pull3 sets × 12–15 reps · 45s rest

Workout 2

  1. 1Bent Over Cable Lateral Raise3 sets × 12–15 reps · 45s rest
  2. 2Cable Shoulder Press3 sets × 12–15 reps · 45s rest
  3. 3Reverse Cable Fly3 sets × 12–15 reps · 45s rest
  4. 4Cable External Rotation3 sets × 12–15 reps · 45s rest
  5. 5Cable Y Raise3 sets × 12–15 reps · 45s rest

Workout 3

  1. 1One Arm Cable Reverse Fly3 sets × 12–15 reps · 45s rest
  2. 2Seated Cable Front Press3 sets × 12–15 reps · 45s rest
  3. 3Cable Upright Row3 sets × 12–15 reps · 45s rest

Top 10

Ranked 11–13

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