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Cable twisting overhead press

Cable twisting overhead press

The cable twisting overhead press is a dynamic and challenging exercise that targets multiple muscle groups at once, making it a great addition to your upper body workout routine. This compound movement primarily engages the shoulders, chest, and triceps, while also working the core and lower body to maintain stability. By incorporating rotational movement, it helps to enhance overall muscle coordination and functional strength. To perform the cable twisting overhead press, you'll need a cable machine with an adjustable pulley and a single handle or attachment, along with proper weights. Start by standing with your feet shoulder-width apart, facing away from the cable machine. Grasp the cable handle with an overhand grip and bring it up to shoulder height, keeping your elbows bent and in front of you. Next, brace your core and press the handle overhead, fully extending your arms. As you press, you'll simultaneously rotate your torso away from the cable machine, pivoting on your back foot. Contract your upper body muscles, feeling the tension in your shoulders and chest as you reach the end position. Slowly reverse the movement, returning to the starting position with control. It's important to maintain proper form throughout the exercise. Keep your core tight to support your spine and avoid excessive arching in your lower back. Also, make sure to engage your glutes and legs to stabilize your body as you perform the twist and press motion. As always, start with a weight that challenges you but allows for proper execution of the movement. Incorporating the cable twisting overhead press into your routine can help improve upper body strength, shoulder stability, and overall muscle coordination. It's a versatile exercise that can be modified based on your fitness level and goals. Remember to prioritize safety and consult with a fitness professional or trainer if you have any specific concerns or limitations. Keep pushing yourself and enjoy the benefits of this challenging exercise!


  • Stand in front of a cable machine with your feet hip-width apart and a handle in each hand.
  • Hold the handles at shoulder height, with your palms facing forward and your elbows bent.
  • Engage your core and keep your chest lifted as you press the handles upward and slightly outward, twisting your torso to one side.
  • Pause at the top of the movement, making sure to keep your core engaged and maintain stability.
  • Lower the handles back to shoulder height while simultaneously untwisting your torso.
  • Repeat the movement on the opposite side, twisting your torso in the opposite direction.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core throughout the entire movement to maintain stability and control.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation and prevent injury.
  • Make sure to keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
  • Try not to rely on momentum; instead, focus on using your muscles to control the weight throughout the full range of motion.
  • Vary the weight and resistance to continually challenge your muscles and promote strength gains.
  • Remember to breathe continuously and avoid holding your breath during the exercise.
  • If you're a beginner, start with lighter weights and gradually increase the resistance as your strength improves.
  • Add variety to your workouts by incorporating different grip positions, such as overhand and underhand, to target different muscles.
  • Do not hyperextend your lower back; keep your spine in a neutral position to prevent strain or injury.
  • Consult with a fitness professional to ensure proper form and technique for optimal results.

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