Cable Shoulder Press

Cable Shoulder Press is a resistance exercise – vertical shoulder press exercise involving Anterior deltoid, Lateral deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Anterior deltoid, Lateral deltoid
Secondary muscles: Triceps brachii, Serratus anterior, Upper trapezius, Obliques
Exercise type: Resistance exercise – vertical shoulder press

Exercise technique

Low pulleys
Set both tower pulleys to the lowest position with equal resistance.
Stand centrally
Place feet hip-width apart and leave room for cable travel.
Shoulder start
Hold the handles beside your shoulders with palms forward.
Trunk
Keep your chest comfortably upright and brace your abdomen and glutes.
Press up
Exhale and extend both elbows to raise the handles overhead.
Top balance
Control the cables’ outward pull and stabilize hands over shoulders.
Lower
Slowly bend elbows to return to the shoulder start and repeat without arching your lower back.

Key technique points

Load both low pulleys equally.
Balance between the towers.
Keep forearms beneath handles.
Do not open outward against the cables.
Do not use knee momentum.
Maintain shoulder alignment on descent.

Common mistakes

Being pulled outward

Do not let elbows flare uncontrollably as cables pull sideways; reduce load and preserve overhead alignment.

Leaning back

Do not turn your chest toward the ceiling to reach overhead; stay upright through glute and abdominal support.

Uneven pressing

Do not raise one handle first; match pulley loads and starting heights.

Resting cables on the arms

Do not seek stability by rubbing cables against upper arms; keep paths clear.

Pressing from the knees

Do not throw the weights up with knee flexion; preserve a strict shoulder press.

Fast bottom return

Do not drop handles onto your shoulders; brake elbow flexion slowly before repeating.

Frequently asked questions