Seated Cable Shoulder Press
A seated overhead press with handles from low cables on both sides, pressed up and together above the head. Constant cable tension and a stable seat make it an easy-to-load hypertrophy press.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Serratus Anterior
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on a bench centred between two low pulleys, holding a handle in each hand at shoulder height with the upper arms out to the sides and elbows bent about 90 degrees.
Sit tall with your back against the pad and chest up.
Press the handles up and slightly inward until they nearly meet above your head.
Pause briefly at the top.
Lower back to shoulder height under control, keeping tension on the cables.
Breathing: Exhale as you press, inhale as you lower.
Coaching tips
Up and together
Chest up
Keep the cables tight
Common mistakes
Letting the handles drop and lose tension at the bottom
Arching off the pad
Clanking the handles together at the top
Safety notes
Take the handles one at a time and sit down with them under control.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.