Seated Cable Shoulder Press

A beginner strength exercise for the shoulders, done with a cable.

Seated Cable Shoulder Press: finishing position

Main muscles: Shoulders
Also works: Triceps
Equipment: Cable
Level: Beginner
Type: Compound
Movement: Push

How to do the Seated Cable Shoulder Press

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

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Cable Shoulder Press

Questions

What muscles does the Seated Cable Shoulder Press work?

Mainly the shoulders, with the triceps helping.

Is the Seated Cable Shoulder Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Seated Cable Shoulder Press?

Good alternatives that train the shoulders: Alternating Cable Shoulder Press, Cable Internal Rotation, Cable Rope Rear-Delt Rows or Cable Shoulder Press.

How many sets and reps of the Seated Cable Shoulder Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).