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Vertical Push Cable Intermediate Compound Video

How to do the Cable Shoulder Press

Primary: Shoulders · also works Triceps, Upper Back, Traps.

The cable shoulder press is an effective exercise for targeting the shoulder muscles, particularly the deltoids, while also engaging the triceps and upper back muscles. Using the cable machine allows for a constant tension which can improve muscle activation throughout the movement. This exercise helps in building strength and stability in the shoulders, which is essential for overall upper body strength and performance.

Demo video: Cable Shoulder Press · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Adjust the cable machine to a low pulley position and attach handles or a bar.

  2. 2

    Stand with your feet shoulder-width apart and grab the handles or bar with an overhand grip.

  3. 3

    Press the handles or bar overhead until your arms are fully extended, ensuring to keep your core engaged and back straight throughout the movement.

Coaching cues

  • Keep your elbows slightly bent at the top of the movement to reduce stress on the elbow joints.
  • Avoid arching your lower back by maintaining a strong core throughout the exercise.
  • Control the movement both up and down to maximize muscle engagement and avoid using momentum.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Cable Shoulder Press alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Band Shoulder PressResistance Band · beginner Dumbbell Shoulder PressDumbbell · beginner Kettlebell PressKettlebell · beginner Landmine PressBarbell · beginner Machine Shoulder PressMachine · beginner Pike Push-UpBodyweight · beginner

Frequently asked questions

What muscles does the Cable Shoulder Press work?

Primary: Shoulders. Secondary: Shoulders, Triceps, Upper Back, Traps

How many sets and reps of Cable Shoulder Press should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Cable Shoulder Press?

Same movement pattern, different equipment: Band Shoulder Press, Dumbbell Shoulder Press, Kettlebell Press, Landmine Press, Machine Shoulder Press, Pike Push-Up.

Is the Cable Shoulder Press good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.