Cable Standing Shoulder Press
Overview
- Target Muscle Groups:
- Shoulders, triceps.
- Equipment:
- Cable.
- Difficulty:
- Beginner.
General Information
Cable Standing Shoulder Press is a compound exercise that primarily targets shoulders and also engages triceps. It is a beginner-level movement that teaches a smooth overhead path with constant tension and minimal setup demands in most gyms.
Cables often feel more shoulder-friendly than barbells or dumbbells because the resistance follows a consistent line of pull. Standing reinforces whole-body organization and easy bracing without locking you into a fixed bar path.
This variation works for hypertrophy, general strength, and shoulder-friendly volume after heavier pressing. Use a stance that helps you resist back arching while keeping the press slightly in front of the body at the top.
If you need more stability, perform it seated or with a split stance; if you want more challenge, add slow eccentrics or short pauses near lockout without forcing end range.
Instructions
- Set two low pulleys with single handles and stand centered with feet shoulder-width or a comfortable split stance; stack ribs over pelvis and brace lightly.
- Bring the handles to shoulder height with forearms vertical and wrists neutral; keep elbows slightly in front of the body, not flared behind the torso line.
- Press both handles overhead in a smooth path slightly forward of the ear line; keep the head neutral and avoid shrugging up into the traps at the top position.
- Stop shy of a hard lockout if elbows or shoulders feel pinchy; reach softly and control the top without losing rib position or balance through the feet.
- Lower under control, keeping elbows stacked under wrists; maintain gentle upward rotation of the scapula without collapsing forward at the bottom range.
- Breathe consistently—exhale as you press, inhale as you lower—and keep the torso quiet with glutes lightly engaged for stability.
- Repeat for the target reps with matched range and tempo, focusing on smooth tension rather than maximum load.
Common Mistakes
Injuries
Cable Standing Shoulder Press is a low risk exercise when performed with proper technique.
Most issues come from overextending the lower back, pressing too far behind the head, or rushing the eccentric. Keep ribs stacked and the path slightly forward of the body for smooth, shoulder-friendly reps.
Regress with a seated setup, lighter loads, or shorter ranges. Progress by adding slow eccentrics or small top pauses while maintaining comfort and alignment throughout the press.
Alternative Exercises
Frequently Asked Questions
- Q: What stance should I use?
Parallel stance is fine for most; use a slight split stance if it helps you resist back arching and stay balanced under the cables throughout the set.
- Q: Which handles are best?
Single D-handles give freedom at the top and are easy to control. Use longer straps only if wrist comfort or shoulder range requires a bit more drift at lockout.
- Q: How heavy should I go?
Choose a load that allows smooth reps without rib flare or shoulder pinch. Many lifters progress best with 8–12 controlled reps and one to two reps in reserve per set.
- Q: Is this good for warm-ups?
Yes. Light sets help groove path and prime the shoulders before heavier presses. Keep the motion crisp and stop if discomfort appears at end range.
Overview
- Target Muscle Groups:
- Shoulders, triceps.
- Equipment:
- Cable.
- Difficulty:
- Beginner.