Shoulders · Shoulder and posture care
Cable Serratus Punch
The Cable Serratus Punch mainly trains your front delts. Also working: chest and abs.
Both cables
Standing, light pull
How to do it
- Back to the machine in a split stance, arms straight out in front
- Your arms stay straight: only your shoulders push forward
- Shoulder blades glide around your rib cage, your upper back gets wide
- Hold briefly and let your shoulders glide back slowly
Coach’s tip
A small movement of just a few centimeters. It strengthens the muscle that holds the shoulder blade against the rib cage: important for everything you press or lift overhead. If your elbows bend, it turns into a chest press: go lighter.
Setup
Pulley
Both pulleys at shoulder height
Grip
Single handles, arms straight
Load
Both cables
Needs two cable towers
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (shoulder and posture care). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Cable Serratus Punch work?
Mainly the front delts. The chest and abs help.
How do I set up the cable machine for the Cable Serratus Punch?
Pulley: Both pulleys at shoulder height. Grip: Single handles, arms straight.
Can I do the Cable Serratus Punch on a single cable tower?
Not like this. The Cable Serratus Punch needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Cable External Rotation and Wall Slide instead.
What can I do instead of the Cable Serratus Punch?
For the same movement: Cable External Rotation, Posture Row with Chin Tuck and Wall Slide. In DCFT you swap with one tap.
DCFT
The Cable Serratus Punch in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.