Cable Shoulder Press
Cable Shoulder Press turns unbroken cable tension into overhead strength that holds up — a step up once the basics feel easy.
How to do Cable Shoulder Press
- Adjust the cable machine so that the handles are at shoulder height.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards.
- Press the handles upwards until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
- Repeat for the desired number of repetitions.
Cable Shoulder Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Shoulder Press Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Cable Shoulder Press
Swap Cable Shoulder Press For
Cable Shoulder Press — Frequently Asked Questions
How do you do the Cable Shoulder Press?
Adjust the cable machine so that the handles are at shoulder height. Stand facing away from the machine with your feet shoulder-width apart. Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Shoulder Press work?
The Cable Shoulder Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a cable machine.
How many sets and reps of the Cable Shoulder Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Shoulder Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Shoulder Press?
Try the Band Reverse Fly, Weighted Round Arm or the Dumbbell Rear Fly. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
