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Shoulders ~ DB & Cables

This workout focuses on the shoulders but uses dumbbells and the cable machine for variety. You’ll most likely stay in one spot, just place your dumbbells close to the cable machine. This follows a straight-set routine, which is usual in a bodybuilding style workout. You may like this if you’re a beginner, want to experiment with the cable machine and dumbbells.

  • 15 minutes
  • Beginner
  • Shoulders

Interests

Build muscle Bodybuilding

Anatomy

Equipment

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Cable Machine

Dumbbell

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Exercises

Warm up

Arm Circles at Shoulder Height Both Directions
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Arm Circles Large in Both Directions
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10

Main workout

The cable exercises only use one side.

Standing Pronated Grip Shoulder Press Cable Machine
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:30
2 10 -
Rest - 00:30
3 10 -
Rest - 00:30
Dumbbell Front Raise
Intermediate
Shoulders | Biceps
Set Reps Weight (kg)
1 10 -
Rest - 00:30
2 10 -
Rest - 00:30
Dumbbell Side Raise
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:30
2 10 -
Rest - 00:30
Standing Cable Face Pull with Rope
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 00:30
2 10 -
Rest - 00:30

Cool down

Doorway Anterior Delt Stretch
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12
Rest - 00:10
Shoulder Stretch
Beginner
Shoulders
Set Time (s)
1 12
Rest - 00:10
2 12

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