Seated Cable Shoulder Press

Seated Cable Shoulder Press is a strength - dual-cable overhead press exercise involving Anterior deltoid, Middle 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, Middle deltoid
Secondary muscles: Triceps brachii, Serratus anterior, Upper trapezius, Obliques
Exercise type: Strength - dual-cable overhead press

Exercise technique

Pulleys
Position both handles on low, lateral pulling lines.
Bench
Set a back-supported seat midway between the cables.
Grip
Bring the handles to shoulder height and keep your forearms vertical.
Preparation
Bend your elbows to approximately right angles and plant your feet.
Press
Extend your elbows and bring your hands toward each other overhead.
Top
Resist the cables' sideways pull and control your ribs.
Return
Lower the handles slowly beside your shoulders while maintaining tension.

Key technique points

Match the pulley loads.
Do not let the cables rub your arms.
Press both hands at the same speed.
Align your wrists with your forearms.
Keep your lower back against the support.
Do not strike the handles together at the top.

Common mistakes

Opening against the cables

Do not lose shoulder control as your hands are pulled sideways.

Leaning backward

Do not turn the overhead press into a chest press.

Elbows too far back

Do not pull your shoulders beyond a comfortable bottom angle.

Pressing one arm first

Do not press unevenly and rotate your seated position.

Striking the handles

Do not finish the top position by bringing your hands together forcefully.

Unloading the weight

Do not let the plates rest on the descent and create a new jolt.

Frequently asked questions