Cable Overhead Press

A standing cable press overhead that builds the front and side shoulders with smooth constant tension top to bottom.

Shoulders Cable Strength

Step by step

1. Set both cable pulleys to the lowest position and grip a single handle in each hand with an overhand grip.
2. Step into the cables with a staggered stance, brace your core, and bring the handles to shoulder height.
3. Start with the elbows tucked roughly 30 degrees in front of the torso and forearms vertical.
4. Press both handles straight up overhead until the arms lock out with the handles meeting above your head.
5. Squeeze the shoulders at the top, then lower the handles slowly back to shoulder height over 2 seconds.
6. Repeat for 8 to 12 controlled reps without leaning back or pressing the hips forward.

Muscles and equipment

Target muscle

Front delts

Secondary muscles

Triceps

Equipment

Cable

Type

Strength

Similar exercises

• Barbell Overhead PressFront delts · Barbell
• Dumbbell Front RaiseFront delts · Dumbbell
• Dumbbell Incline Front RaiseFront delts · Dumbbell