Cable Shoulder Press
A standing overhead press with a handle from a low pulley on each side. The cables keep tension through the whole rep and pull the arms outward, so each shoulder has to control its own path.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Serratus Anterior
- Traps (Trapezius)
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand centred between two low pulleys, holding a handle in each hand at shoulder height with palms forward and elbows under the wrists.
Brace your core and squeeze your glutes.
Press both handles overhead until your arms are straight, bringing them slightly together at the top.
Pause briefly at lockout.
Lower the handles under control back to shoulder height, keeping tension on the cables.
Breathing: Exhale as you press, inhale as you lower.
Coaching tips
Ribs down
Wrists over elbows
Control the way down
Common mistakes
Standing off-centre so one side pulls harder
Leaning back to finish the press
Letting the cables yank the arms down
Safety notes
Keep the handles under control at the bottom so the stacks do not drag your shoulders into a stretch.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.