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All exercises

Cable shoulder press

Intermediate

Cable shoulder press is a compound cable exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Cable
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Adjust the cable machine so that the handles are at shoulder height.
  2. 2Stand facing away from the machine with your feet shoulder-width apart.
  3. 3Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards.
  4. 4Press the handles upwards until your arms are fully extended overhead.
  5. 5Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell one arm shoulder pressDumbbell
  • Barbell seated overhead pressBarbell
  • Dumbbell standing overhead pressDumbbell
  • Kettlebell two arm military pressKettlebell
  • Barbell standing wide military pressBarbell

Easier variations

  • Smith seated shoulder pressSmith machine
  • Smith shoulder pressSmith machine
  • Lever one arm shoulder pressMachine
  • Band shoulder pressResistance band

Harder variations

  • Barbell seated behind head military pressBarbell
  • Smith standing behind head military pressSmith machine
Logged today · 2 min restCable shoulder press

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band