Seated Cable Shoulder Press

A cable-based shoulder press with continuous tension that builds shoulder pressing strength with a greater range of motion.

Instructions

1. Adjust the seat height and select an appropriate weight on the cable machine.
2. Sit upright with your back against the pad, core engaged, and feet flat on the ground.
3. Grasp the handles with a neutral or slightly pronated grip at approximately ear level.
4. Position your upper arms at roughly 90 degrees to your torso with elbows bent.
5. Take a deep breath to stabilize your core.
6. Press the handles upward by extending through your elbows, bringing your hands together above your head.
7. Extend your arms fully but without locking out your elbows.
8. Pause briefly at the top of the movement.
9. Slowly lower the handles back to shoulder height with control.
10. Maintain constant tension on the cable to keep the muscles engaged throughout.
11. Repeat for the prescribed number of repetitions.

Tips

• Keep your back pressed against the pad throughout the entire movement for stability
• Do not arch your lower back excessively—maintain a neutral spine
• The cable provides constant tension which differs from barbell pressing
• You can alternate hands for a unilateral variation to challenge stability
• Maintain control throughout the movement to maximize shoulder activation
• This exercise allows for a longer range of motion than barbell pressing