Cable Single Arm Military Press

Muscles worked

Setup

1. Set the cable pulley to the lowest position and attach a D-handle.
2. Stand facing away from the machine with the handle in one hand at shoulder height, elbow tucked slightly forward.
3. Position your feet shoulder-width apart and engage your core to maintain a neutral spine.
4. Hold your non-working arm out to the side or across your chest for balance.

How to do it

1. Exhale as you press the handle vertically toward the ceiling until your arm is fully extended, keeping your bicep close to your ear.
2. Maintain a rigid torso, using your obliques to resist the downward and lateral pull of the cable.
3. Inhale as you slowly lower the handle back to the starting position at shoulder height with a controlled 2-3 second tempo.
4. Complete the desired number of repetitions on one side before switching to the other.

Form checklist

• Keep your wrist stacked directly over your elbow throughout the press.
• Avoid arching your lower back or leaning away from the cable as you press up.
• Ensure your hips and shoulders remain square to the front at all times.
• Do not shrug your shoulder toward your ear at the start of the movement; keep the shoulder blade depressed.

Pro tips

• Squeeze your glutes and brace your abs as if you are about to be punched to create maximum full-body tension.
• Focus on the 'mind-muscle connection' by imagining you are pushing the weight away from your center line to maximize medial deltoid recruitment.

Make it harder

• Perform the exercise from a half-kneeling position (knee on the same side as the pressing arm) to increase the demand on core stability.
• Add a 2-second pause at the peak of the contraction to emphasize shoulder stability and oblique engagement.

Frequently asked

What muscles does the cable single arm military press work?

The cable single arm military press primarily targets the deltoids, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable single arm military press?

The cable single arm military press uses cable.

Is the cable single arm military press good for beginners?

The cable single arm military 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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