Exercise library · Shoulders

How to Do Seated Cable Shoulder Press

Step-by-step instructions, muscles worked and workouts that use the seated cable shoulder press.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Door anchor for bandsTurns any door into a cable machine.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.