I’ve been training for years and tried various shoulder exercises, from bodyweight and free weights to resistance bands and gym machines. All of them have their own pros and cons but when it comes to safety and control, I found shoulder machine exercises are more convenient.
Gym machines are easy to use, provide better control over your movement, and help you train your muscles with proper technique.
Anyone can use the gym machines to build any muscles they want, including the shoulders.
In this article, I’ll show you the 12 best shoulder exercises that you can do using resistance machines, such as the Smith machine, cable pulley machine, and pec deck machine.
I’ll also show you how to use these exercises to create an effective workout routine so that you can train your every deltoid muscle effectively and build strong, healthy, and aesthetic shoulders.
12 Best Gym Machine Exercises for Building Strong Shoulders
1. Smith Machine Overhead Press
The Smith Machine overhead press targets the anterior deltoids (front parts of the shoulders), increases pushing strength, and builds strong shoulders.1 Pimentel, Iago & Bezerra, Ewertton & Silva, De Angelys & Rossato, Mateus & Machado, João Cláudio & Lazzari, Caetano & Paz, Gabriel & Miranda, Humberto & Moro, Antônio. (2016). Smith Machine vs. Barbell: Ten Repetition Maximum Loads and Muscle Activation Pattern during Upper Body Exercises. Journal of Exercise Physiology Online. 19. 86-92, 2Front vs Back and Barbell vs Machine Overhead Press: An Electromyographic Analysis and Implications For Resistance Training – Frontiers in Physiology
It gives you precise weight control, allowing you to lift heavier weights without a spotter.
You can do the Smith Machine OH press both in seated and standing positions. The standing overhead press requires more abdominal engagement while the seated ones work well for people who don’t want to place any stress on the lower back and want to press heavy weight.3 Saeterbakken, Atle H, and Marius S Fimland. “Effects of body position and loading modality on muscle activity and strength in shoulder presses.” Journal of Strength and Conditioning research vol. 27,7 (2013): 1824-31. doi:10.1519/JSC.0b013e318276b873
There’s not much difference between free-weight overhead presses and machine ones. I use both because they help build strength and sculpt my anterior deltoids.
The Smith Machine overhead press involves the following steps:
- Adjust the Smith Machine: Set the bar to a suitable height that allows you to press it overhead comfortably, typically around chest height.
- Choose Your Grip: Use an overhand grip (palms facing away from your body) with your hands slightly wider than your shoulders.
- Position the Bench (Optional): If your Smith machine allows for a bench attachment, set it to an incline of 80-85 degrees to target the deltoids more effectively.
- Get Ready for the Press: Sit on the bench (if using) or stand with your feet shoulder-width apart. Hold the bar with your hands and engage your core for stability.
- Perform the First Rep: Extend your elbows and contract your deltoids to press the bar overhead. Keep your upper arms still and only move your forearms. Once the bar reaches the top of the movement, hold it for a brief moment before slowly lowering it back to the starting position.
Recommend sets and reps: Perform 5 sets of 5 reps for building strength, 4 sets of 10 reps for developing muscle mass, or a combination of moderate to low rep sets to build strength and muscle definition.
2. Machine Shoulder Press
The machine shoulder press is another overhead press variation that largely targets the anterior deltoids along with side delts and triceps.4 Campos YAC, Vianna JM, Guimarães MP, Oliveira JLD, Hernández-Mosqueira C, da Silva SF, Marchetti PH. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020 Oct 31;75:5-14. doi: 10.2478/hukin-2020-0033. PMID: 33312291; PMCID: PMC7706677.
You can substitute this exercise with a Smith machine overhead press while training your shoulders.
The machine overhead press requires you to follow these steps:
- Adjust the machine: Sit down in the machine with your back against the pad and your feet flat on the floor. Adjust the handles to a height that allows you to maintain a neutral grip with your hands shoulder-width apart.
- Grip the handles: Hold the handles with a neutral or pronated grip (palms facing forward). Avoid using an overly wide or narrow grip, as this can put unnecessary strain on your shoulders.
- Get Ready for the Press: Take a deep breath and sit up straight with your core engaged and your back flat against the pad. Look straight ahead and avoid leaning forward or arching your back.
- Perform the First Rep: Slowly press the handles upwards, extending your arms fully, but avoid locking out your elbows. Focus on using your shoulder muscles to lift the weight, rather than relying on your arms or back. Return to the starting position slowly and deliberately.
Recommend sets and reps: Perform three sets of 10-15 reps. Start with the lightweight and keep putting on weight after each set.
3. Cable Pulley Front Raises
The front raises are a single-joint exercise that bolsters the front delts and gives your shoulder an aesthetic appearance.5 Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. Int J Environ Res Public Health. 2020 Aug 19;17(17):6015. doi: 10.3390/ijerph17176015. PMID: 32824894; PMCID: PMC7503819.
Many people do the front raises with the barbells and dumbbells. Both are effective. But I also recommend trying it with a cable machine.
The cable machine provides constant tension throughout the ascent and descent phases, helping your shoulders grow bigger and stronger.6 Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
The cable front raises include the following steps:
- Set Up the Machine: Use a cable machine with a straight bar attachment set in a low position. You can also use a rope attachment or a single stirrup, one arm at a time.
- Prepare for the Lift: Stand upright with your feet shoulder-width apart, facing away from the cable machine. Keep your knees slightly bent and your back straight. Hold the bar with an overhand grip, with your hands in front of your shoulders.
- Perform the First Rep: Exhale as you raise the bar in a semicircular motion in front of you, keeping your elbows slightly bent. Continue raising the bar until it reaches the level of your shoulder. Hold the bar at the top of the movement for a count of two. Slowly reverse the motion and lower the bar to the starting position.
Recommend sets and reps: Perform four sets of 12 reps with moderate weight. Avoid lifting heavy as it is only on a small muscle group. I also suggest substituting front raises with overhead presses unless you want to build strength.
4. Cable Lateral Raises
The cable lateral raises are a single-arm isolation exercise that mainly focuses on strengthening the middle portion of the shoulders.
Strong middle delts give your shoulder a round and symmetrical look as well as reduce the risk of imbalances and injuries.
To perform the cable lateral raises, follow this step-by-step guide:
- Adjust The Cable Machine: Adjust the cable to a height just below your hips, with the pulley in a scapular plane (parallel to your shoulders). This allows for a natural range of motion and reduces strain on your traps.
- Prepare for the Lift: Hold the handle with a neutral grip (palms facing each other) and stand with your feet shoulder-width apart, facing the cable machine.
- Perform the First Rep: Keeping your elbow slightly bent, pull the handle across your body and raise it laterally (away from your midline). Focus on squeezing your side deltoids. Slowly lower the handle back to the starting position, maintaining a slow and controlled tempo throughout the movement. Avoid locking out your elbows or using momentum to lift the weight.
Recommend sets and reps: I recommend performing four sets with a combination of a moderate rep range (6-10) and a higher rep range (10-20) for optimal muscle development.
5. Machine Side Lateral Raises
You don’t have to worry about the exercise options when it comes to training medial deltoids. From free weights (dumbbells) and cable machines to a specific lateral raise machine, you can hammer your side deltoids with multiple pieces of equipment.
Each exercise has its own pros and cons but if you are new to resistance training or recovering from injuries, the machine lateral raise is an excellent exercise for bolstering foundational strength.
The bent-arm machine lateral raise allows for precise isolation of the middle deltoids, which can help improve muscle symmetry, balance, and proportion.7 Dynamite Delts: ACE Research Identifies Top Shoulder Exercises by Samantha Sweeney, M.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D. – American Council of Exercise
The seated position on the machine helps maintain proper form and reduces the likelihood of cheating or compromising the exercise, making it an excellent option for those new to lateral raises or looking to improve their technique.
Here are step-by-step instructions for doing a machine lateral raise:
- Adjust the machine: Sit in the lateral raise machine with the base of your upper arm against the pad. Ensure the machine is adjusted to fit your body comfortably.
- Prepare for the Lift: Maintain a neutral spine with your chest up and head looking forward. This will be your starting position.
- Perform the First Rep: Slowly move your upper arms laterally, away from the midline of the body. Keep your elbows close to your body and avoid letting them flare out. Continue lifting your arms until they are parallel to the floor, with your upper arms horizontal to the ground. Take 2-3 seconds to lift and 2-3 seconds to lower.
Recommend sets and reps: perform 3-5 sets of 8-12 reps focusing on contracting muscles at the top for optimal muscle engagement. You can also use drop set or pyramid set methods to stimulate more muscle growth.
6. Upright Row
You can use the Smith machine and cable pulley machine to perform the upright rows. Both exercises target the lateral deltoids, upper traps, and rhomboids and help build a healthy shoulder and strong upper body.
However, it’s crucial not to raise your elbows above your shoulder height to avoid subacromial impingement.8 Schoenfeld, Brad & Kolber, Morey & Haimes, Jonathan. (2011). The Upright Row: Implications for Preventing Subacromial Impingement. Strength & Conditioning Journal. 33. 25-28. 10.1519/SSC.0b013e31822ec3e3.
I mostly use the Smith machine to perform an upright row and that involves the following steps:
- Adjust the bar: Set the Smith machine bar to a height slightly above your knee level.
- Grip The Bar: Use a double-overhand grip with your palms facing toward you and your hands spaced about 150-200% of the biacromial breadth. Avoid holding the bar with your hands close together, as this can put unnecessary stress on your wrists.9 McAllister, Matthew J et al. “Effect of grip width on electromyographic activity during the upright row.” Journal of Strength and Conditioning Research vol. 27,1 (2013): 181-7. doi:10.1519/JSC.0b013e31824f23ad
- Get into the Starting Position: Stand behind the bar with your feet shoulder-width apart, keeping your body upright and your core engaged.
- Prepare for the Row: Rotate the bar back, allowing it to lift off the safety rails. This will help you maintain proper form and prevent the bar from jerking or swinging.
- Perform the First Rep: lift the bar towards your chest, squeezing your shoulder muscles as you lift til your elbows reach just below your shoulder’s height. Pause for a moment, then slowly lower the bar back to the starting position, keeping control throughout the entire range of motion.
Recommend sets and reps: Perform 3-4 sets of 10-12 reps per set with light to moderate weight, focusing on muscular contractions and increasing time under tension.
7. Reverse Pec Deck Fly
Reverse pec deck fly is the safest and most effective for training the posterior delts and giving your shoulders an aesthetic look.
The pec deck machine provides stability to your body and reduces engagement of the lower body and core, allowing you to focus properly on engaging your rear delts.
This exercise also helps improve shoulder stability by strengthening the muscles that control scapular movement and rotation.
Follow these steps to perform the reverse pec dec fly efficiently:
- Adjust the Machine: Ensure the seat is high enough so that your arms are parallel to the floor when performing the exercise. This will allow for proper alignment of the resistance curve with the rear deltoids.
- Prepare for the Fly: Hold the handles with an overhand grip, palms facing down, and keep your elbows softly bent. Sit comfortably with your back against the backrest with your arms extended and your shoulders relaxed.
- Perform the First Rep: Move your arms back as far as comfortable, maintaining control throughout the entire range. Pause for a moment, then return to the start.
Perform the following reps and sets based on your fitness level:
- Beginners: 1-2 sets of 10 reps
- Intermediate: 3-4 sets of 10-15 reps
- Advanced: 4-5 sets of 10-15 reps
8. Cable Face Pull
The cable face pull strengthens the rear deltoids differently than the reverse pec deck.
It involves driving your elbows in instead of taking your arms out. With the combination of reverse fly, the cable face pull helps build strong posterior delts and healthy shoulders.
The face pull also engages the traps, rhomboids, and rotator cuff muscles, helping you build an upright posture and a strong torso.10 Yoo, Won-Gyu. “Effects of pulling direction on upper trapezius and rhomboid muscle activity.” Journal of Physical Therapy Science vol. 29,6 (2017): 1043-1044. doi:10.1589/jpts.29.1043
The cable face pull involves the following steps:
- Adjust the Machine: Set the cable to a height slightly above your forehead and attach a rope to the carabiner, ensuring the rope is at face level when you stand for the pull.
- Prepare for the Pull: Stand facing the cable with your feet shoulder-width apart. Hold the rope with both hands, using a neutral grip.
- Perform the First Rep: Squeeze your shoulder blades together and pull the cable straight towards your forehead, keeping your elbows high and your shoulders up. Avoid letting your shoulders drop or your elbows bend. Hold at this position for 2 seconds, then slowly return the rope to the starting position.
Perform the following reps and sets based on your fitness level:
- Beginners: 1-2 sets of 10 reps
- Intermediate: 3-4 sets of 10-15 reps
- Advanced: 4-5 sets of 10-15 reps
9. Cable Machine Reverse Fly
You can use the cable machine to perform reverse fly in three ways: bent-over reverse fly, horizontal reverse fly, and high cable reverse fly.
These exercises strengthen your posterior delt and rotator cuff and help you build stable and athletic shoulders.11 Standing Cable Reverse Fly Video Exercise Guide – Muscle andstrength.com
These exercises consist of the following steps:
- Adjust The Machine: Set the cable to a higher point for the high cable fly and at a lower point for the bent-over reverse fly. Attach the D handles using the carabiner.
- Prepare for the Fly: Stand in the center of the cable machine with your feet shoulder-width apart. Stay upright for a high cable fly and bend at your hips until your torso is parallel to the floor for a bent-over reverse fly. Extend your arms and grab the handles firmly (keep your arms crossed).
- Perform the First Rep: Bring your arms away from each other, engaging your rear deltoids, until you feel the full contraction in your muscles. Pause for two seconds, then return to the start.
Perform the following reps and sets based on your fitness level:
- Beginners: 1-2 sets of 10 reps
- Intermediate: 3-4 sets of 10-15 reps
- Advanced: 4-5 sets of 10-15 reps
10. Machine Shrug
The shrug is a pull exercise that engages the upper traps and shoulder muscles simultaneously and improves your upper body appearance.
You can do shoulder shrugs with the Smith machine and cable pulley machine.
The Smith machine provides stability, allowing you to focus on lifting the weight rather than balancing so that you can lift heavier.
Cable machine shrugs may be more suitable for those who prefer a more natural range of motion and a greater challenge for their stabilizer muscles. Studies also suggest that shrug exercise at 30° of shoulder abduction (shown in the video) targets the traps more efficiently.12 Lee, J., Cynn, H., Choi, W., Jeong, H., & Yoon, T. (2016). Various shrug exercises can change scapular kinematics and scapular rotator muscle activities in subjects with scapular downward rotation syndrome. Human Movement Science, 45, 119-129. https://doi.org/10.1016/j.humov.2015.11.016, 13Pizzari, Tania et al. “Modifying a shrug exercise can facilitate the upward rotator muscles of the scapula.” Clinical biomechanics (Bristol, Avon) vol. 29,2 (2014): 201-5. doi:10.1016/j.clinbiomech.2013.11.011
You can do both of them alternatively to hit your shoulder and upper taps more efficiently.
The Smith machine shrugs involve the following steps:
- Adjust the machine: Set the bar height on the Smith machine to around the middle of your thighs. Put the desired weight into the bar.
- Prepare for the Shrug: Hold the bar with a pronated grip (palms facing you) with your hands shoulder-width apart. Unrack the barbell and extend your arms with your back straight.
- Perform the First Rep: Exhale and raise your shoulders upward, keeping your arms straight, until they come close to touching your ears. Pause for a moment at the top of the movement. Inhale and slowly lower your shoulders back down to the starting position.
Perform the following reps and sets based on your fitness level:
- Beginners: 1-2 sets of 10 reps
- Intermediate: 3-4 sets of 8-10 reps
- Advanced: 4-5 sets of 8-10 reps
11. Cable External Rotation
The cable external rotation is performed to warm up shoulder muscles before lifting heavy weights.
It helps maintain a strong rotator cuff, increases flexibility in your shoulder joints, reduces the risk of pain and injury, and helps you push and pull heavier weights during shoulder exercises.
Here are the steps to perform the shoulder external rotation:
- Adjust the Pulley: Anchor the pulley at the middle of the machine around your stomach level, attach a D-handle to the machine, and stand closer to the anchor point.
- Prepare for the Lift: Hold the handle with a neutral grip (palm facing the machine). Bend your elbow to 90 degrees, keeping it tucked into your hip, and slightly rotate your shoulder inward.
- Perform the First Rep: Keeping your elbow tucked, pull the cable away from the pulley by rotating your shoulder outward, and pulling your hand away from your body. Slowly return to the starting position.
Recommend sets and reps: Perform 1-2 sets of 10-12 reps on each side with lightweight. This will increase blood circulation in your shoulder muscles and prepare you for intense shoulder training.
12. Cable Internal Rotation
The interval rotation is another warm-up exercise that involves internally rotating the shoulder by pulling the handle across your body toward your chest.
It engages your shoulder muscles from a different angle and helps improve their mobility and flexibility.
Doing this exercise at the start of your shoulder training will allow you to do better during overhead presses and lateral raises.
The cable internal rotation involves the following steps:
- Adjust the Machine: Set the pulley at an appropriate height and stand next to the machine. Grasp the single-hand cable attachment with the arm nearest to the cable.
- Prepare for Execution: Keep your elbow tucked to your side and bent at a 90-degree angle. Your forearm should be perpendicular to your torso, with your hand holding the handle in front of you.
- Perform the First Rep: Slowly pull the cable towards your body by internally rotating your shoulder until your forearm is across your abs or almost across your torso. Focus on contracting the internal rotator muscles, rather than using excessive weight or momentum. Exhale and slowly rotate your arm back to the starting position with control, keeping the movement smooth and controlled.
Recommend sets and reps: Perform 2-3 sets of 12-15 reps. I recommend focusing on controlled movements and higher rep ranges rather than heavy weights and low reps.
Shoulder Machine Workout for Building Muscle
You’ve seen various machine shoulder exercises but you also need a well-structured routine that can yield the best results.
I’ve designed two samples, one that can fit all and the other primarily for advanced lifters who want a high-volume workout.
30-Minute Machines Delts Workout:
- Internal and External Rotation: 2 sets of 12 reps for each exercise
- Smith Machine/Hammer Strength Overhead Press: 4 sets of 15 reps
- Machine/Cable Lateral Raises: 4 sets of 12 reps
- Reverse Pec Deck Fly: 4 sets of 12 reps
- Rest for 1-2 minutes between sets.
1-Hour Advanced Shoulder Machine Workout:
- Internal and External Rotation: 2 sets of 12 reps for each exercise
- Smith Machine Overhead Press: 4 sets of 12-15 reps
- Single-arm Cable Lateral Raises: 4 sets of 12-15 reps
- Smith Machine Upright Row: 4 sets of 12-15 reps
- Reverse Peck Deck Fly: 4 sets of 12-15 reps
- Cable Face Pull: 4 sets of 12-15 reps
- Smith Machine Shrug: 4 sets of 12-15 reps
- Rest for 1-2 minutes between sets.
You may also like: Gym Machine Chest Workout: 8 Best Exercises & Training Plan
References
- 1Pimentel, Iago & Bezerra, Ewertton & Silva, De Angelys & Rossato, Mateus & Machado, João Cláudio & Lazzari, Caetano & Paz, Gabriel & Miranda, Humberto & Moro, Antônio. (2016). Smith Machine vs. Barbell: Ten Repetition Maximum Loads and Muscle Activation Pattern during Upper Body Exercises. Journal of Exercise Physiology Online. 19. 86-92
- 2Front vs Back and Barbell vs Machine Overhead Press: An Electromyographic Analysis and Implications For Resistance Training – Frontiers in Physiology
- 3Saeterbakken, Atle H, and Marius S Fimland. “Effects of body position and loading modality on muscle activity and strength in shoulder presses.” Journal of Strength and Conditioning research vol. 27,7 (2013): 1824-31. doi:10.1519/JSC.0b013e318276b873
- 4Campos YAC, Vianna JM, Guimarães MP, Oliveira JLD, Hernández-Mosqueira C, da Silva SF, Marchetti PH. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020 Oct 31;75:5-14. doi: 10.2478/hukin-2020-0033. PMID: 33312291; PMCID: PMC7706677.
- 5Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. Int J Environ Res Public Health. 2020 Aug 19;17(17):6015. doi: 10.3390/ijerph17176015. PMID: 32824894; PMCID: PMC7503819.
- 6Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
- 7Dynamite Delts: ACE Research Identifies Top Shoulder Exercises by Samantha Sweeney, M.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D. – American Council of Exercise
- 8Schoenfeld, Brad & Kolber, Morey & Haimes, Jonathan. (2011). The Upright Row: Implications for Preventing Subacromial Impingement. Strength & Conditioning Journal. 33. 25-28. 10.1519/SSC.0b013e31822ec3e3.
- 9McAllister, Matthew J et al. “Effect of grip width on electromyographic activity during the upright row.” Journal of Strength and Conditioning Research vol. 27,1 (2013): 181-7. doi:10.1519/JSC.0b013e31824f23ad
- 10Yoo, Won-Gyu. “Effects of pulling direction on upper trapezius and rhomboid muscle activity.” Journal of Physical Therapy Science vol. 29,6 (2017): 1043-1044. doi:10.1589/jpts.29.1043
- 11Standing Cable Reverse Fly Video Exercise Guide – Muscle andstrength.com
- 12Lee, J., Cynn, H., Choi, W., Jeong, H., & Yoon, T. (2016). Various shrug exercises can change scapular kinematics and scapular rotator muscle activities in subjects with scapular downward rotation syndrome. Human Movement Science, 45, 119-129. https://doi.org/10.1016/j.humov.2015.11.016
- 13Pizzari, Tania et al. “Modifying a shrug exercise can facilitate the upward rotator muscles of the scapula.” Clinical biomechanics (Bristol, Avon) vol. 29,2 (2014): 201-5. doi:10.1016/j.clinbiomech.2013.11.011