Cable twisting overhead press

Cable twisting overhead press

The cable twisting overhead press is a dynamic exercise that targets multiple muscle groups in the upper body. By using a cable machine, this exercise combines the benefits of a traditional overhead press with a rotational movement, making it an effective way to build strength, stability, and mobility. During the cable twisting overhead press, you stand facing away from the cable machine with the cable attachment positioned at shoulder height. Grabbing the handle with one hand, you initiate the movement by pressing the cable above your head, similar to a regular overhead press. However, here comes the twist – literally! As you press the cable up, you simultaneously rotate your torso in the opposite direction, engaging your core and obliques. This exercise primarily targets the deltoids (shoulder muscles), trapezius, and triceps, giving you stronger and more defined arms and shoulders. The rotational aspect engages the muscles in your core, particularly the obliques and the transverse abdominis, helping to improve functional strength and stability of the trunk. The cable twisting overhead press is a versatile exercise that can be tailored to different fitness levels. By adjusting the weight load and controlling the tempo, you can modify the intensity of the exercise. Whether you are a beginner or a seasoned gym-goer, this exercise offers a unique challenge and allows you to work multiple muscle groups simultaneously, saving you time and maximizing your workout efficiency.


  • Start by standing in front of a cable machine with your feet hip-width apart and a split stance, one foot slightly in front of the other.
  • Hold the handle of the cable machine with both hands, palms facing down, and bring it to shoulder height.
  • Press the handle overhead, fully extending your arms while keeping your core engaged and your back straight.
  • While maintaining the overhead position, twist your torso to one side, rotating from your waist, and then return to the starting position.
  • Repeat the twisting motion to the other side, alternating sides with each rep.
  • Continue this exercise for the desired number of repetitions, ensuring proper form and control throughout the movement.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement to target the intended muscles effectively.
  • Engage your core and keep your back straight to promote stability and prevent injury.
  • Start with lighter weights and gradually increase the intensity as you become more comfortable with the exercise.
  • Control the movement by using a slow and controlled tempo during both the upward and downward phases.
  • Incorporate proper breathing techniques, exhaling during the exertion phase and inhaling during the relaxation phase.
  • Adjust the height of the cable pulley according to your height to ensure proper range of motion.
  • Ensure that the cables remain parallel to each other throughout the movement for a balanced and effective exercise.
  • Consider alternating between different grip positions (overhand, underhand) to target different muscle groups.
  • Strengthen your shoulder stability by incorporating other exercises like lateral raises and shoulder presses into your workout routine.
  • Consult with a fitness professional to determine the appropriate weight, sets, and repetitions for your specific fitness goals.


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