Cable Shoulder Press

The cable shoulder press uses low pulleys so the resistance pulls steadily against your press, including at the bottom where dumbbells lose tension. Pressing one arm at a time also lets you notice and correct strength differences between sides.

Beginner 💪 Shoulders Compound Push Unilateral
3
Sets
8–12
Reps
90 sec
Rest
Compound
Type
🏋️ Cable🏋️ Bench
Cable Shoulder Press — start and finish positionsSTARTFINISH
Cable
Shoulders Beginner Compound One side at a time
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Shoulders training guide →

Primary
Shoulders
Secondary
Triceps
Highlighted muscles

How To Perform

  1. 1 Set two pulleys to their lowest position and sit upright on a bench between them, holding a handle in each hand at shoulder height.
  2. 2 Brace your core and keep your back against the bench or sit tall without arching.
  3. 3 Press one handle overhead until the arm is nearly straight, then lower it and press the other arm.
  4. 4 Continue alternating, keeping a steady pace.

Form Cues

  • ✓ Keep your ribs down and torso still as each arm presses.
  • ✓ Press up and slightly in so the handle finishes above your shoulder.
  • ✓ Lower slowly and keep tension on the cable at the bottom.

Common Mistakes

  • ✗ Leaning toward the side that is not pressing.
  • ✗ Letting the elbow flare far behind the body at the bottom.
  • ✗ Rushing reps and bouncing the handle at the shoulder.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Shoulder Press, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cable Shoulder Press? These alternatives target the same muscles:

Dumbbell Shoulder Press
Shoulders · Beginner
→
Machine Shoulder Press
Shoulders · Beginner
→
Barbell Overhead Press
Shoulders · Intermediate
→
Landmine Press
Shoulders · Beginner
→

Swap Cable Shoulder Press for something else

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Where This Exercise Fits

FAQ

How many sets of Cable Shoulder Press should I do?▾
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for shoulders. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Shoulder Press target?▾
Cable Shoulder Press primarily targets the Shoulders. Secondary muscles include Triceps.
Is Cable Shoulder Press good for beginners?▾
Cable Shoulder Press is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Cable Shoulder Press, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.