The Machine You're Skipping At The Gym That Will Seriously Tone Your Shoulders

And exactly how to use it.

Manoeuvering your way around the strength arena at the gym can be a total head-scratcher. There’s plate-loaded equipment, but if you’re not an experienced lifter, you’re probably not going to use an Olympic bench. There’s pin-placed selectorised equipment, but much of it seems to isolate only one muscle group, which is counter to everything you’ve read about how you should strengthen the body as a whole. There are dumbbells, but you can use those at home. So what's a savvy gym-goer to do? We recommend using the Dual Cable Cross machine. Here’s why.

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The cables provide constant and steady tension throughout the range of your rep. The weight stack on the dual machine allows you to select even resistance on both sides or favour one side (if, let’s say, you’re recovering and rehabbing an injury on one side). The “arms” of the machine adjust up-and-down and in-and-out. You STAND between the two arms, as opposed to sitting like you do on most selectorized gym equipment, which means you will have to stabilize through the core in every exercise. Yep, the Dual Cable Cross is versatile enough that you can strength train every muscle group in your body.

To get you started, we’ll focus on sculpting the three parts of your shoulders with this machine. Here are four moves to try, and how to do them:

Photograph courtesy of Brook Benten Jimenez

Reverse Flys

For backs of the shoulders (posterior deltoids)

Set up: Position the Dual Cable arms to the lowest and furthest in position. Select the pin on the weight stack to a very light position—we recommend less than 5kgs on each side.

How to do Reverse Flys:

Place opposite handles in each hand to form an “X.” Tip at your hips with a tight core, slightly bend your knees, stick your butt back and angle your torso forward. Reach your arms down and out, in front of your shoulders.
Raise your arms out to the sides until your wrists are even with your shoulders. Hold momentarily.
Slowly return to starting position. Repeat for 12 repetitions.

Photograph courtesy of Brook Benten Jimenez

Front Punches

For fronts of the shoulders and chest (anterior deltoids & pecs)

Set up: Position the Dual Cable arms to the middle and furthest in position. Select the pin on the weight stack to a medium position—we recommend 10kgs on each side.

How to do Front Punches:

Hold a handle in each hand. Stand upright and set your legs up in split stance, where one is forward and the other is back (back foot can face forward or turn out). Hold one hand in toward your chest, palm facing in, and punch the other arm out in front of you, palm facing down. Hold momentarily.
Switch arms so the one that was out comes in toward your chest and the one that was in punches out. Repeat for 12 alternating repetitions on each side.

Photograph courtesy of Brook Benten Jimenez

Front Shoulder Raises

For fronts of the shoulders (anterior deltoids)

Set up: Position the Dual Cable arms to the lowest and furthest in position. Select the pin on the weight stack to a light position—we recommend 5kgs on each side.

How to do Front Shoulder Raises:

Hold a handle in each hand. Stand upright and set your legs up in split stance, where one is forward and the other is back (back foot can face forward or turn out). Hold your arms long by your sides, palms facing back.
Lift your arms up until they are parallel to the ground, straight in front of your shoulders. Hold momentarily.
Slowly return to starting position. Repeat for 12 repetitions.

Photograph courtesy of Brook Benten Jimenez

Side Shoulder Raises (“Iron Cross”)

For sides of the shoulders (lateral deltoids)

Set up: Position the Dual Cable arms to the lowest and furthest in position. Select the pin on the weight stack to a light position—we recommend 10 pounds on each side.

How to do Side Shoulder Raises:

Hold a handle in each hand. Stand upright with feet together. Place your arms long by your sides, palms facing in.
Abduct your arms until the wrists rise to shoulder height, forming a perfect “T” with your body. Hold momentarily.
Slowly return to starting position. Repeat for 12 repetitions.

After you complete all four moves, rest for 1-3 minutes. Take a sip of water, and stretch. Repeat from the top for a second set!