TrainFury
Start free
Shoulders · Cable

Seated Cable Shoulder Press

A compound movement that trains your shoulders, done with a cable. Your triceps help out.

Seated Cable Shoulder Press, starting positionSeated Cable Shoulder Press, end position
EquipmentCable
TypeCompound
Push or pullPush
LevelBeginner

Muscles you'll work

Seated Cable Shoulder Press muscles worked, front viewSeated Cable Shoulder Press muscles worked, back view
ShouldersPrimaryTricepsSecondary

How to do it

  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. Begin by extending through the elbow, pressing the handles together above your head.
  3. After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.
  4. You can also execute this movement with your back off the pad and alternate hands.

More shoulder exercises

Cable Lateral RaiseCable Rear Delt FlyFace PullFront Cable Raise
Free · No card required

Log Seated Cable Shoulder Press and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

  • Free AI plans, no card
  • Every weight has a reason
  • Miss a day, the week re-fits
Log my first setGet it on Google Play

The AI writes the plan. The engine keeps coaching every session after that — free.