Cable Kneeling Shoulder Press

Muscles worked

Setup

1. Set the cable pulleys to the lowest setting on both sides and attach D-handles.
2. Kneel on a mat centered between the pulleys in a tall kneeling position with knees hip-width apart and hips fully extended.
3. Grasp the handles and bring them to shoulder height with a neutral or pronated grip.
4. Engage your glutes and brace your core to create a rigid, upright pillar from your knees to your head.

How to do it

1. Exhale as you press the handles directly overhead in a slight arc until your arms are fully extended but not locked.
2. Maintain a vertical torso, ensuring your ribs stay tucked and your lower back does not arch as the weight moves upward.
3. Inhale as you slowly lower the handles back to the starting position at shoulder height under full control.
4. Follow a controlled tempo, taking 2 seconds to press up and 2 seconds to lower the weight.

Form checklist

• Keep your glutes squeezed tight to prevent your hips from sagging or your lower back from arching.
• Ensure your elbows stay slightly in front of your shoulders in the scapular plane rather than flared out to the sides.
• Maintain a neutral neck position with your gaze fixed straight ahead.
• Avoid 'shrugging' the weight; keep your shoulder blades depressed and stable.

Pro tips

• Think about 'pushing the floor away' with your knees to create more full-body tension and stability.
• Focus on the mind-muscle connection by imagining your shoulder blades rotating upward as you reach the peak of the press.

Make it harder

• Perform the movement unilaterally (one arm at a time) to drastically increase the anti-rotational demand on your obliques.
• Slow down the eccentric phase to 4 seconds to maximize time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the cable kneeling shoulder press work?

The cable kneeling shoulder press primarily targets the deltoids, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the cable kneeling shoulder press?

The cable kneeling shoulder press uses cable.

Is the cable kneeling shoulder press good for beginners?

The cable kneeling shoulder press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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