Seated Cable Shoulder Press
A seated cable exercise that presses handles overhead, keeping constant tension on the shoulders throughout the range. It is a useful alternative to dumbbells for lifters who want steady resistance.
How to do the seated cable shoulder press
- Sit facing away from the cable stack, grasping a handle in each hand at shoulder height.
- Set your elbows to roughly a right angle with your head and chest up.
- Press the handles up and together above your head by extending your elbows.
- Pause briefly once your arms are close to fully extended.
- Lower the handles back down under control to the starting position.
- Repeat for the rest of your set, keeping tension on the cables throughout.
Original library instructions (4 steps)
- 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.
- Begin by extending through the elbow, pressing the handles together above your head.
- After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.
- You can also execute this movement with your back off the pad and alternate hands.
Common mistakes
- Arching the lower back to press more weight; keep your torso upright and braced.
- Letting the handles drift apart at the top instead of bringing them together over your head.
- Locking the elbows out hard at the top; stop just short to keep tension on the shoulders.
- Rushing the lowering phase; control the handles back down instead of letting the cable pull them.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your head and chest lifted throughout the press instead of leaning forward to help push the weight.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the seated cable shoulder press good for beginners?
Yes. Being seated removes some balance demands, and the cable keeps steady tension on the shoulders, which helps beginners feel the muscle working.
What muscles does the seated cable shoulder press work?
It mainly targets the shoulders, with the triceps assisting as your elbows extend to press the handles overhead.
