Shoulders exercise · cable
Cable Shoulder Press
The cable shoulder press is a cable exercise that targets the shoulders (deltoids), with the triceps and upper back assisting.
How to do the cable shoulder press
- Adjust the cable machine so that the handles are at shoulder height.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards.
- Press the handles upwards until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The triceps and upper back work as secondary muscles. See all shoulder exercises or every cable exercise.
