Shoulders · Overhead press
Kneeling Cable Shoulder Press
The Kneeling Cable Shoulder Press mainly trains your front delts and side delts. Also working: triceps and abs.
Both cables
Stable
How to do it
- Kneel on a mat centered between the towers, hips extended
- Handles at shoulder height, glutes and abs tight
- Press straight up
- Lower slowly to ear level
Coach’s tip
The fix when the weight stack hits the top while standing: on your knees you’re about 40 cm lower and get the full range. Any cheating with an arched lower back shows up right away: it’s more honest than standing.
Noticeably loads the shoulder. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles
Load
Both cables
Needs two cable towers
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (overhead press). 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 Kneeling Cable Shoulder Press work?
Mainly the front delts and side delts. The triceps and abs help.
How do I set up the cable machine for the Kneeling Cable Shoulder Press?
Pulley: Both pulleys at the bottom. Grip: Single handles.
Can I do the Kneeling Cable Shoulder Press on a single cable tower?
Not like this. The Kneeling Cable Shoulder Press 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 Kettlebell Overhead Press and Arnold Press instead.
What can I do instead of the Kneeling Cable Shoulder Press?
For the same movement: Cable Shoulder Press, Seated Cable Shoulder Press and Kettlebell Overhead Press. In DCFT you swap with one tap.
DCFT
The Kneeling Cable Shoulder Press 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.