Cable Shoulder Press
Learn how to do the Cable Shoulder Press with proper form and technique. This cable exercise primarily targets your Delts, with secondary emphasis on Triceps, Upper Back.
How to Do the Cable Shoulder Press
Follow these steps to perform the Cable Shoulder Press with correct form:
- 1Adjust the cable machine so that the handles are at shoulder height.
- 2Stand facing away from the machine with your feet shoulder-width apart.
- 3Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards.
- 4Press the handles upwards until your arms are fully extended overhead.
- 5Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
- 6Repeat for the desired number of repetitions.
Cable Shoulder Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- shoulders
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable Shoulder Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Shoulder Press work?
The Cable Shoulder Press primarily targets your Delts. Secondary muscles worked include Triceps, Upper Back. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Cable Shoulder Press?
The Cable Shoulder Press requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Shoulder Press with proper form?
Start by Adjust the cable machine so that the handles are at shoulder height. Stand facing away from the machine with your feet shoulder-width apart. Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Shoulder Press?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Cable Shoulder Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable Shoulder Press best for?
The Cable Shoulder Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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