Shoulders · Cable
Cable Kneeling Shoulder Press
How to do the cable kneeling shoulder press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Set two handles to a low pulley and kneel tall between the columns with the handles at shoulder height. Brace your ribs down and press both handles straight overhead in a smooth arc, then lower under control until you feel a stretch in the shoulders.
- 1Front and side delts driving the press, triceps finishing the lockout
- 2A tall, stable torso with no rocking from the kneeling base
- 3A clean overhead path on both arms
Common mistakes
- Overarching the low back or flaring the ribs to press
- Letting the cables pull your elbows too far behind you
- Sitting back onto your heels instead of staying tall
Muscles worked
The cable kneeling shoulder press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, upper abs, and lower abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower BackMinor
- Lower TrapsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
Kovo programs the cable kneeling shoulder press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.