Cable Shoulder Press

Setup

1. 01Set both pulleys of a dual stack to the lowest position with single handles.
2. 02Bring the handles to the shoulders and stand or sit centered between the columns, facing away.
3. 03Set the palms forward or slightly turned in at shoulder height.
4. 04Brace the trunk and pull the ribs down before pressing.

Execution

1. 01Press both handles overhead simultaneously until the elbows reach lockout.
2. 02Keep the hands tracking over the shoulders as the cables pull down and back.
3. 03Pause briefly at the top.
4. 04Lower both handles under control back to shoulder height.

Checkpoints

• -Wrists stay stacked over the elbows against the cable drag.
• -Lockout finishes with hands over the shoulders, not out in front.
• -Lower back stays neutral; no arching to finish reps.
• -Tension stays on the cables at the bottom position.

Common mistakes

• -Standing too far forward so the cables pull the arms behind the ideal path.
• -Arching the lower back as the stack gets heavy.
• -Pressing the handles together overhead and losing shoulder stacking.
• -Bouncing out of the bottom instead of controlling the turnaround.