Cable Shoulder Press

A vertical press with constant cable tension; a joint-friendly alternative to the barbell press.

• Compound
• Cable
• Beginner

How to do it

• Low pulleys, hands at shoulder height
• Press up without snapping into lockout
• Lower resisting the cable

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Arching your lower back to press
• A short range without lowering to your shoulders

Muscles worked

Primary

• Shoulders

Secondary

• Triceps

Alternatives

• Standing Overhead Press
• Dumbbell Shoulder Press