Single-Arm Cable Shoulder Press

One-arm shoulder press with a low cable: continuous tension and an active core.

• Compound
• Cable
• Intermediate

How to do it

• Low cable, handle at shoulder height and core braced; press overhead
• Ribs down and glutes squeezed so you do not arch the lower back
• Press straight overhead and lower under control to collarbone height

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Arching the lower back to finish the press
• Leaning the torso sideways as you press

Muscles worked

Primary

• Anterior deltoid

Secondary

• Triceps
• Core / abs

Alternatives

• Single-Arm Dumbbell Shoulder Press
• Dumbbell Shoulder Press
• Arnold Press