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Cable Shoulder Press

Cable Shoulder Press is a beginner compound cable exercise that mainly works your shoulders, with help from your triceps.

💪 Shoulders🏋️ Cable📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Cable Shoulder Press: starting position
Starting position
Cable Shoulder Press: end position
End position

How to do the cable shoulder press

  1. Move the cables to the bottom of the towers and select an appropriate weight.
  2. Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
  3. Keeping your head and chest up, extend through the elbow to press the handles directly over head.
  4. After pausing at the top, return to the starting position and repeat.

Muscles worked

Primary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Cable Shoulder Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the cable shoulder press work?

It mainly works your shoulders; your triceps assist.

How many sets and reps of cable shoulder press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the cable shoulder press good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More shoulders exercises →