Cable Shoulder Press
Description
The cable shoulder press uses two low cable pulleys to perform an overhead press with constant cable tension. You face away from the cables, hold D-handles at your shoulders, and press overhead. The cables provide resistance throughout — including at lockout where free weights lose tension.
Muscle Group
Equipment Required
Cable Shoulder Press Instructions
- Set two cable pulleys to the lowest position. Attach D-handles.
- Face away from the cables. Grip both handles at shoulder height.
- Stand in a staggered stance for stability.
- Press both handles overhead to lockout.
- Squeeze your shoulders and triceps at the top. Constant cable tension here.
- Lower back to your shoulders under control.
- Brace your core throughout.
- Aim for 10 to 12 reps per set.
Cable Shoulder Press Form & Visual
Cable Shoulder Press Benefits
- Constant cable tension through full press
- Tension at lockout unlike free weights
- Easy to load progressively
- Standing position adds core demand
- Joint-friendly
- Excellent for shoulder hypertrophy
Cable Shoulder Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Upper trapezius
- Core (stabilizer)
Cable Shoulder Press Variations & Alternatives
- Dumbbell Standing Shoulder Press
- Barbell Military Press
- Band Shoulder Press
- Single-Arm Cable Shoulder Press
- Seated Cable Shoulder Press
