Shoulders · Cable
Cable Seated Front Press
How to do the cable seated front 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 a bench between two low cable pulleys and sit facing away from the stacks with a handle in each hand at shoulder height. Brace your core and press both handles straight overhead until your arms extend, then lower back to your shoulders under control against the cable tension.
- 1The front delts driving the handles overhead against steady cable tension
- 2A tall, braced torso giving you a solid base
- 3Even resistance through both the press and the lowering
Common mistakes
- Leaning back and turning it into an incline press
- Flaring the elbows or shrugging at the top
- Letting the cables yank your arms down on the return
Muscles worked
The cable seated front press mainly works the front delts, with the triceps, side delts, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsSupport
- Side DeltsSupport
- Upper TrapsSupport
- Upper AbsSupport
- ForearmsMinor
- Upper ChestMinor
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the cable seated front 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.