# Cable Arms and Shoulders Overhead pressing, face pulls, and triceps work on cables, where the tension never drops. - URL: https://formaroutines.com/routines/cable-arms-and-shoulders/ - Duration: About 21 min - Admin slug: cable-arms-and-shoulders ## Before you start Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care. ## Exercises ### 1. Cable Overhead Press 3 sets · 10 reps · 45s rest Opens with the biggest shoulder movement while you are freshest. #### Steps - Set both cable pulleys to the lowest position and grip a single handle in each hand with an overhand grip. - Step into the cables with a staggered stance, brace your core, and bring the handles to shoulder height. - Start with the elbows tucked roughly 30 degrees in front of the torso and forearms vertical. - Press both handles straight up overhead until the arms lock out with the handles meeting above your head. - Squeeze the shoulders at the top, then lower the handles slowly back to shoulder height over 2 seconds. - Repeat for 8 to 12 controlled reps without leaning back or pressing the hips forward. #### Cues - Ribs stay down. - Press straight up. - Lock out gently. #### Common mistakes - Leaning back hard to push the handles up, which turns the lift into a standing incline press and risks back strain. - Letting the elbows flare straight out to the sides, which strains the front shoulders. - Cutting the lockout short and missing the strongest contraction at the top. - Pressing too fast on the descent and losing tension before the next rep. ### 2. Cable Bar Face Pull 3 sets · 12 reps · 40s rest Balances the press with rear-shoulder work so the session is not all pushing. #### Steps - Set the pulley above head height and attach a straight bar, then grip it overhand at shoulder width. - Step back until the cable has tension and stand with feet hip-width apart and a slight forward lean. - Pull the bar toward your forehead with the elbows flaring wide and high, leading with the back of the upper arms. - Squeeze your rear delts and upper back at the end of the pull, keeping your wrists in line with your forearms. - Slowly let the bar travel back to full arm extension over 2 to 3 seconds, keeping the chest tall. - Repeat for 12 to 20 reps, prioritizing the squeeze and elbow path over loading heavy weight. #### Cues - Elbows lead high. - Pull to the forehead. - Slow return. #### Common mistakes - Pulling the bar too low toward the chin or chest, which turns the lift into a row and loses the rear-delt focus. - Letting the elbows drop instead of leading high and wide, swapping rear-delt work for biceps engagement. - Leaning back hard to use bodyweight as a counterweight instead of pulling cleanly with the back. - Loading too heavy and shrugging the traps up, hiding the rear delts under upper-trap dominance. ### 3. Cable Bar Pushdown 3 sets · 12 reps · 40s rest The straight bar keeps both arms even, which makes it the best place to start triceps work. #### Steps - Set the pulley to the highest position and attach a straight bar, then grip it overhand at shoulder width. - Step close to the stack and tuck your elbows tight against your ribs with your forearms parallel to the floor. - Press the bar straight down by extending your elbows fully, keeping the upper arms locked in place. - Squeeze the triceps hard at the bottom with the arms straight and the bar near your thighs. - Let the bar travel back up slowly over 2 seconds, stopping when your forearms are parallel to the floor. - Repeat for 10 to 15 reps, keeping a tall torso and avoiding any forward lean to muscle the bar down. #### Cues - Elbows pinned. - Extend fully. - Control the way up. #### Common mistakes - Letting the elbows flare forward and away from the ribs, turning the lift into a chest-driven press. - Leaning the torso forward to push down with bodyweight, which steals load from the triceps. - Cutting the lockout short, missing the strongest contraction at the bottom of the movement. - Bouncing the weight up at the top instead of controlling the return, throwing away half the working set. ### 4. Cable Rope Pushdown 3 sets · 12 reps · 40s rest The rope lets the hands separate at the bottom for a stronger finish than the bar. #### Steps - Set the pulley to the highest position and attach a rope, then grip both ends with palms facing each other. - Step close to the stack and tuck your elbows tight against your ribs with forearms parallel to the floor. - Press both ends of the rope straight down by extending your elbows until your arms are fully locked out. - Pull the rope ends apart at the bottom and rotate the palms down for an extra triceps squeeze. - Let the rope travel back up slowly over 2 seconds, stopping when forearms are parallel to the floor. - Repeat for 10 to 15 reps without leaning forward or letting the elbows drift away from the ribs. #### Cues - Split the rope. - Turn palms down. - Squeeze at the bottom. #### Common mistakes - Letting the elbows flare forward, turning the lift into a chest-driven press. - Leaning the torso forward to push down with bodyweight, stealing load from the triceps. - Skipping the hand separation at the bottom, missing the deeper long-head contraction. - Bouncing the weight up at the top instead of controlling the return. ### 5. Cable Single Arm Rope Pushdown 3 sets · 12 reps · 35s rest · both sides Single-arm work catches the side that has been coasting through the two-handed sets. #### Steps - Set the pulley to the highest position and attach a rope, then grip one end with one hand using a neutral grip. - Step close to the stack and tuck your working elbow tight against your ribs with the forearm parallel to the floor. - Place your non-working hand on your hip and brace your core to keep the torso square to the cable. - Press the rope end straight down by extending the elbow until the arm is fully locked out. - Rotate the palm down at the bottom for an extra triceps squeeze, then pause briefly at lockout. - Let the rope travel back up slowly over 2 seconds and repeat for 10 to 15 reps per side. #### Cues - One arm at a time. - Shoulder stays down. - Full extension. #### Common mistakes - Letting the elbow flare forward, turning the lift into a chest-driven press. - Twisting the torso to muscle the rope down, which steals load from the triceps. - Cutting the lockout short, missing the strongest contraction at the bottom. - Bouncing the weight up at the top instead of controlling the return.