Cable Shoulder Press

Shoulders

Cable Shoulder Press

LevelBeginner EquipmentCable MechanicCompound ForcePush

A pressing movement using two low cables that trains the shoulders and triceps with continuous tension.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked8 %

Effort during a set4.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set both pulleys low and grip a handle in each hand.
2Stand or sit between the stacks and bring the handles to shoulder height with palms facing forward.
3Brace your core and keep your ribs down.

How to perform

1Press both handles overhead until your arms are straight.
2Keep your wrists above your elbows throughout.
3Pause at the top without shrugging.
4Lower slowly back to shoulder height.