Smart Workout Diary

Cable Shoulder Extension

Cable shoulder extension is an isolation exercise performed by moving a straight arm backward against a cable. It primarily trains the latissimus dorsi and also involves the rear deltoids and long head of the triceps. It can help build upper-body pulling strength and improve control of shoulder extension.

Demonstration

Cable Shoulder Extension — demonstration 1
Cable Shoulder Extension — demonstration 2

Instructions

  1. Set a cable pulley around shoulder height and attach a single handle. Stand facing the machine with the working arm extended forward and holding the handle.
  2. Use a staggered, stable stance, keep your torso tall, and lightly brace your abdomen. Keep the working elbow nearly straight without locking it hard.
  3. Pull the straight arm backward in a smooth arc until your hand reaches beside or slightly behind your hip. Keep the shoulder down and avoid rotating the torso.
  4. Pause briefly while squeezing the lat, then slowly allow the cable to bring the arm forward under control.
  5. Return only as far as you can without the shoulder rolling forward or the torso moving. Complete all repetitions, then repeat on the other side.
  6. Use a manageable load and stop if the movement causes sharp shoulder pain.
Muscle Group
Lats
Other Muscle Groups
Rear Delts, Triceps Long Head
Type
Strength
Mechanics
Isolation
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Keep the torso still. If you lean, twist, or swing, reduce the load.
  2. Think of moving from the shoulder, not of pulling with the hand or bending the elbow.
  3. Control the return. Do not let the cable pull the shoulder forward abruptly.
  4. Exhale as the arm moves back and inhale during the controlled return.
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