Cable Shoulder Press

How to Perform the Cable Shoulder Press

Set the cable pulleys to the lowest position on each side and attach D-handles.
Grasp a handle in each hand and stand in the centre of the cable station.
Bring the handles up to shoulder height with your elbows bent and palms facing forward.
Stand tall with your feet shoulder-width apart and your core braced tightly.
Press both handles overhead by extending your arms, bringing them together at the top.
Fully extend your arms overhead without locking the elbows aggressively.
Slowly lower the handles back to shoulder height under control.
Repeat for the prescribed number of repetitions while maintaining an upright torso.

Arching the lower back excessively during the press

Brace your core and maintain a neutral spine throughout. Avoid leaning back to press heavier loads.

Pressing the handles too far forward instead of straight up

Press directly overhead, keeping the handles in line with your ears at the top position.

Flaring the elbows out to the sides at 90 degrees

Keep your elbows at roughly a 45-degree angle from your torso to protect the shoulder joints.

✓Provides constant tension on the shoulders throughout the entire pressing motion.
✓The free-moving handles allow a natural pressing path that is shoulder-friendly.
✓Engages the core and stabiliser muscles more than machine shoulder presses.

●The cable angle creates a unique resistance curve that challenges the delts differently than free weights.
●Perform the exercise one arm at a time for greater core engagement and to address imbalances.
●Keep your ribs down and avoid flaring them upward as you press overhead.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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