How to do a Cable Shoulder Press

Authored by Fitbod

About Cable Shoulder Press

Sets Logged
153,737
Popularity Rank
576th
Difficulty
Beginner
Shoulders Strength
80 mSCORE 73rd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

The Cable Shoulder Press is a compound movement targeting the entire deltoid area with a focus on the anterior and medial heads. Using cables instead of free weights provides a unique resistance profile, offering constant tension and a challenge to stability throughout the press. This variation can lead to improved shoulder stability, strength, and a fuller shoulder development by emphasizing control and range of motion.

  1. Place the dual pulleys at the lowest position with handle attachments.
  2. Stand upright with your feet shoulder-width apart holding the pulley handles just outside shoulder-width apart, palms facing forward, and elbows flexed to your sides.
  3. Begin to extend your arms overhead by pressing through your palms while keeping your wrist and forearms vertical to the ground.
  4. The handles should be in align with your ears at full arm extension before descending them back to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    17.5
    lbs
    1 Rep Max
    22.5
    lbs
  • intermediate
    8
    reps
    20
    lbs
    25
    lbs
  • advanced
    8
    reps
    22.5
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps