If you often work your shoulders for an hour, the 15-minute cable shoulder workout is a good change of pace or a good method to pump your shoulders if you are short on time. You will do the entire workout on the cable machine, as the program's name suggests.
Simply because they are the weakest area of the shoulder in the majority of trainers, you will begin with the back deltoids. Because it is the strongest and most worked out area of the shoulder (from all the chest, triceps, and shoulder presses you are performing), the anterior deltoid will be the last area you work on.
Without taking a break in between exercises, you'll perform all the cable shoulder exercises in a circuit. You should take a quick 40–60 second break after finishing a full circuit of three workouts.
Additionally, you'll apply the reverse pyramid principle. Following the warm-up, you will begin exercising with the heaviest weight you are able to lift while maintaining good form, and you will gradually reduce the weight by 20% for each subsequent set.
15-minute cable shoulder exercise
15, 12, 10, 8 repetitions of the cable crossover rear delt fly
15, 12, 10, 8 repetitions of cable side dangle raises
15, 12, 10, 8 repetitions of cable front rope raises
Description of cable shoulder workouts
Crossover Cable Rear Delt Fly
Place yourself in the center of the cable machine to begin. Start by crossing your arms in front of you at shoulder height. The left cable should be in your right hand, and the right cable should be in your left.
Motion: Using the rear deltoids, drag the elbows as far out and back as you can, then come back to the starting position.
Raising the Cable Side Delt
Grab the cable in front of you to begin. As you stand, turn your sidearm toward the low pulley.
Movement: Raise your arm away from the low pulley until your elbow is at shoulder height while keeping your elbow slightly bent. Bring the cable handle down gradually to its starting position.
Rope in Front of Cable Rises
Start by positioning yourself such that the cable runs between your legs and the low pulley is directly behind you. Use a neutral grip to hold the rope (palms facing towards each other ).
Lift the rope slowly in front of you while keeping your hands straight throughout the workout. Go back to the beginning place.
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