CompoundCable
Cable Shoulder Press
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–6 sets × 3–6 reps (75–90% 1RM, RPE 7–9)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Set two low pulleys with handles and stand centered between them.
- Bring handles to shoulder height with forearms vertical; choose a comfortable elbow angle.
- Set feet shoulder-width and brace your core with ribs down.
- Press the handles straight up until arms are extended overhead.
- Keep glutes and abs tight so your lower back does not arch.
- Pause briefly at the top without letting shoulders shrug to your ears.
- Lower with control back to shoulder level, keeping tension on the cables.
- Reset your posture and repeat smoothly.
💡Coaching Cues
- ✓
Press up in line with your shoulders—do not drift forward.
- ✓
Ribs down, core tight, glutes engaged.
- ✓
Keep wrists stacked over elbows.
- ✓
Control the lowering phase; do not drop the weight.
- ✓
Stop if you feel pinching—adjust angle or range.
- ✓
Maintain control and proper form throughout.
⚠️Common Mistakes
- ✗
Overarching the lower back to finish the press.
- ✗
