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Seated Cable Shoulder Press

Performed seated, which isolates the target muscle and removes leg drive, this variation primarily targets your Shoulders, with support from Triceps. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Compound · Push

Primary muscles: Shoulders Secondary muscles: Triceps

How to perform Seated Cable Shoulder Press

  1. Step 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. Step 2. Begin by extending through the elbow, pressing the handles together above your head.
  3. Step 3. After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.
  4. Step 4. You can also execute this movement with your back off the pad and alternate hands.

Frequently asked questions

What is the proper setup for a seated cable shoulder press?

Position the bench between two cable towers and set the pulleys to the lowest level. Maintain a neutral spine against the backrest and press the handles upward until arms are fully extended.

Which muscle groups are primarily targeted during this movement?

The primary focus is the anterior and medial deltoids. The cable provides constant tension throughout the entire range of motion, unlike traditional dumbbells.

What are the most common mistakes to avoid during the press?

Avoid excessively arching the lower back or flaring the elbows out too wide. Keep the forearms vertical and ensure the movement is controlled during the eccentric phase.

How should a beginner approach this exercise for the first time?

Start with a light weight to master the path of the cables and ensure symmetry. If the dual cable setup is too difficult, use a single handle to focus on one arm at a time.

What are the recommended sets and reps for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions using a weight that allows for technical proficiency. This exercise is best utilized as a secondary movement after heavy compound lifts.

Sample sets & reps for Seated Cable Shoulder Press

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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