Cable Shoulder Press

Cable Shoulder Press

The Cable Shoulder Press is a popular and effective exercise that targets the muscles in your shoulders, primarily the deltoids. This compound movement activates multiple muscle groups, including the triceps and upper back, making it an excellent choice for building upper body strength and stability. During the Cable Shoulder Press, you'll be using a cable machine with adjustable pulleys and a handle attachment. This allows for a smooth and constant tension throughout the entire range of motion, promoting muscle engagement and growth. By standing or sitting upright, with the handles at shoulder height, you'll begin the exercise by gripping the handles and pressing them directly over your head in a controlled manner. Remember to engage your core and maintain good posture throughout the movement. Incorporating the Cable Shoulder Press into your fitness routine can help you develop strong and defined shoulders, enhance your overall upper body strength, and improve your posture. Remember to always warm up before attempting any exercise and start with a weight that allows you to maintain proper form for the desired number of repetitions. Seek guidance from a fitness professional to ensure you are performing the exercise correctly and safely.


  • Sit on the seat of a cable machine with your feet planted firmly on the ground.
  • Adjust the seat height so that the handles are level with your shoulders.
  • Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  • Keep your back straight, core engaged, and shoulders relaxed.
  • Exhale and press the handles upwards until your arms are fully extended.
  • Pause briefly at the top to squeeze your shoulder muscles.
  • Inhale and slowly lower the handles back to the starting position with controlled movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to maximize results and reduce the risk of injury.
  • Engage your core muscles by pulling your belly button towards your spine throughout the movement.
  • Start with a weight that challenges you but allows you to perform each repetition with proper form.
  • Control the movement both on the way up and on the way down to get the most out of each repetition.
  • Breathe out as you push the cable handles upwards and breathe in as you lower them back down.
  • To add variety and challenge to your workout, try different grip variations such as neutral, wide, or close grip.
  • Keep your shoulders relaxed and avoid shrugging them during the exercise.
  • Gradually increase the weight as you get stronger to continue making progress.
  • Include this exercise in a well-rounded shoulder workout routine for balanced development.
  • Consider incorporating supersets or drop sets to increase intensity and challenge your muscles.


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