Standing Cable Shoulder Press (45°)
EquipmentCable Machine
TypeCompound
DifficultyIntermediate
Primary:Front Delts, Triceps
Secondary:Rear Delts, Side Delts
Tertiary:Chest, Upper Back, Traps
Stabilizer:Core, Forearms
📋 How to Perform
- Set both cables to low position and attach handles.
- Stand between the cables, grasp a handle in each hand.
- Position your hands at shoulder height with elbows bent.
- Press both handles up and slightly forward at 45 degrees.
- Extend your arms fully overhead.
- Lower back to shoulder height with control.
- Repeat for desired reps.
💡 Pro Tips
- Engage your core to maintain stability.
- Press in a natural arc, not straight vertical.
- Don't arch your lower back excessively.
⚠️ Common Mistakes to Avoid
- Standing too far forward or back from the pulleys, which drags the handles off the 45-degree path.
- Letting the handles drop fast on the way down, which yanks the shoulders into the bottom position.
- Flaring the elbows straight out to the sides instead of slightly forward, which crowds the shoulder.
