Seated Cable Shoulder Press

Technique

How to perform Seated Cable Shoulder Press

1. Use the seated cable shoulder-press station, or place an upright adjustable bench between two low cable pulleys with one D-handle on each side.
2. Sit with the back against the pad and the feet planted, holding the handles beside the shoulders with the elbows bent and the forearms following the cable paths.
3. Press both handles overhead together, raising the upper arms and straightening the elbows without lifting the back away from the pad.
4. Allow the shoulder blades to move with the press; the handles do not have to touch above the head.
5. Lower both handles together under control to the starting position while keeping the back supported.
6. Repeat with both arms moving simultaneously; the unsupported alternating version is a separate exercise.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid.