Name: Playbook - Sarah Herse - Cable Only Shoulder Workout 🔥
Uploaded: 2023-09-04T21:41:17.168Z
Duration: 30 min
Description: Cable Only Shoulder Workout 🔥

I love cables for everything but they are *magic* for shoulders! Hope you enjoy this workout! 

A. 4 Sets:
A1. Cable Rope Face Pulls x 15 reps
A2. Cable Rope Y-Raise x 10 reps
*Rest 30 seconds b/w sets

B. 4 Sets:
B1. Cable Lateral Raise x 10 reps
B2. Cable External Rotation x 12 reps
*Rest 30 seconds b/w sets

C. 4 Sets:
C1. Cable Bar Overhead Press x 15 reps
C2. Cable Bar Underhand Front Raise x 10 reps
*Rest 30 seconds b/w sets

A. 4 Sets:
A1. Cable Rope Face Pulls x 15 reps
A2. Cable Rope Y-Raise x 10 reps
*Rest 30 seconds b/w sets

- Standing tall, with the cable machine more than an arms length away and the rope attachment at eye level, grab the rope attachment with your palms facing down.
- Pull your hands to your ears, like you're showing someone your arm muscles.
- Squeeze your shoulder blades before reaching back to the start position.

Cable rope face full

- With the rope attachment on the cable machine at the low setting, stand about two feet from the machine with feet shoulder width apart
- Grab the rope with palms facing each other
- Raise the rope forward and up forming a Y shape (raise as high as you can)
- Lower down to starting position with control and repeat for recommended amount of reps

Cable standing Y raise

Circuit 1

B. 4 Sets:
B1. Cable Lateral Raise x 10 reps
B2. Cable External Rotation x 12 reps
*Rest 30 seconds b/w sets

Position a cable at the lowest position possible and attach a single handle.
Reach across your body and grab the handle with a neutral grip.
Keep the elbow slightly bent and pull the handle across your body and raise laterally.
Slowly lower the handle back to the starting position under control.
Repeat for the desired number of repetitions.

Cable lateral raise

- Stand next to an adjustable cable machine with your feet shoulder-width apart. 
- With the handle positioned right under the chest grab it with the hand farthest from the machine, keeping your elbow tight to your side.
- Rotate your shoulder to bring the handle across your body, keeping your elbow stable and tight to your side. When your forearm is straight out at a 90-degree angle from your stomach, pause and then reverse to return to the starting position.
- Repeat on opposite side

Cable External Rotation

Circuit 2

C. 4 Sets:
C1. Cable Bar Overhead Press x 15 reps
C2. Cable Bar Underhand Front Raise x 10 reps
*Rest 30 seconds b/w sets

- Stand facing cable bar. Height should be about chest high. 
- Standing hip width stance, grasp cable bar with wide overhand grip and position upper chest height. 
- Press cable bar upward until arms are extended overhead. Return to upper chest and repeat.

Cable Straight Bar Overhead Press

-  Adjust the cable bar so it is on the low setting 
- Grab the bar with and underhand grip and step forward so there is a little tension in the cable
- With feet and grip shoulder width apart and knees slightly bent with a tall chest, raise the bar until it is eye level
- Lower it back down to your thigh area and repeat for recommended amount of reps

Cable Underhand Front Raise

Circuit 3

Cable Only Shoulder Workout 🔥

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Cable Only Shoulder Workout 🔥

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