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Seated Cable Shoulder Press

Seated 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
Seated Cable Shoulder Press: starting position
Starting position
Seated Cable Shoulder Press: end position
End position

How to do the seated cable shoulder press

  1. Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.
  2. Begin by extending through the elbow, pressing the handles together above your head.
  3. After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.
  4. You can also execute this movement with your back off the pad and alternate hands.

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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Seated 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 seated cable shoulder press work?

It mainly works your shoulders; your triceps assist.

How many sets and reps of seated 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 seated cable shoulder press good for beginners?

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

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