How to do the Single-Arm Cable Shoulder Press
- Set a single handle on a low pulley and hold it at shoulder height.
- Brace your trunk and press up without turning toward the cable.
- Lower to the starting position and complete the reps on both sides.
Common mistakes
- Bending sideways to get the handle overhead.
- Letting the cable jerk your shoulder down on the return.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Machine Shoulder Press · Machine
- Resistance Band Overhead Press · Resistance bands
- Cable Chest Press · Machine
Frequently asked questions
What muscles does the Single-Arm Cable Shoulder Press work?
Primary muscle group: Shoulders. Secondary muscles: triceps, upper chest, core.
How many reps should I do for the Single-Arm Cable Shoulder Press?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Single-Arm Cable Shoulder Press?
Compare the setup and equipment for these alternatives: Machine Shoulder Press, Resistance Band Overhead Press, Cable Chest Press.