A shoulder press exercise performed using a cable machine, offering constant resistance.
- +Targets shoulder muscles effectively
- +Allows for controlled movement and muscle activation
- +Less joint strain compared to free weights
- –More difficult to stabilize compared to dumbbell or barbell presses
- –Requires strict control to avoid excessive momentum
This exercise targets:
Shoulders
Front Delts
Side Delts
Rotator Cuff
–
Triceps
Chest
Upper Chest
Serratus
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set two low pulleys with single handles at about hip level
- Grab handles, step forward, and stand tall with a slight staggered stance
- Bring handles to shoulder height, palms forward, elbows under wrists
- Brace your core and keep ribs down; don’t arch your lower back
- Press the handles up and slightly forward until arms are almost straight
- Pause briefly, then lower slowly to shoulder height with control
- Exhale as you press up; inhale as you lower
- Keep wrists neutral and shoulders down; avoid flaring elbows wide