Shoulders
The main muscle group listed for this exercise.
Exercise guide
Seated Cable Shoulder Press
Seated Cable Shoulder Press is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
Cable
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
Seated Cable Shoulder Press also involves arms, back.
Strength
Movement pattern: vertical push. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Beginner Gym Workout
A beginner-friendly gym session built around stable machines and simple cable patterns.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Alternating Cable Shoulder Press
Alternating Cable Shoulder Press is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
View exerciseCable Shoulder Press
Cable Shoulder Press is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
View exerciseArnold Dumbbell Press
Arnold Dumbbell Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseBarbell Shoulder Press
Barbell Shoulder Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the chest, arms, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Seated Cable Shoulder Press.
What muscles does Seated Cable Shoulder Press work?
Seated Cable Shoulder Press primarily trains the shoulders and also involves the arms and back.
Is Seated Cable Shoulder Press beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Seated Cable Shoulder Press?
This variation uses a cable station.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.