Seated Cable Shoulder Press

The Seated Cable Shoulder Press targets the Shoulders and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.

strengthbeginnercablepushcompound
Seated Cable Shoulder Press - starting position

Starting position

Seated Cable Shoulder Press - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Triceps

The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.

How to Seated Cable Shoulder Press

  1. 1

    Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.

  2. 2

    Begin by extending through the elbow, pressing the handles together above your head.

  3. 3

    After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.

  4. 4

    You can also execute this movement with your back off the pad and alternate hands.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

beginner shoulders
Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

beginner shoulders
Arm Circles - starting position

Arm Circles

beginner shoulders
Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Seated Cable Shoulder Press work?

The Seated Cable Shoulder Press primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.

Is the Seated Cable Shoulder Press good for beginners?

Yes, the Seated Cable Shoulder Press is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Seated Cable Shoulder Press?

You need cable to perform the Seated Cable Shoulder Press. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

Download for iOS