10 Best Seated Cable Shoulder Press Alternatives for Home or Gym

Ranked Seated Cable Shoulder Press Alternatives

10 substitutes, ranked by how closely each one matches the Seated Cable Shoulder Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Resistance Band Seated Shoulder Press

   89% match

   • Delts
   • Band
   • Intermediate
   • Compound

   A good swap when you have a band to work with, and it still works the delts.

   How to perform this exercise

   1. Sit on a chair or bench with your back straight and feet flat on the ground.
   2. Hold the resistance band with both hands, palms facing forward, and bring it up to shoulder level.
   3. Press the band overhead, extending your arms fully.
   4. Pause for a moment at the top, then slowly lower the band back down to shoulder level.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Seated Cable Shoulder Press
   • Primary muscle: delts, the same as the Seated Cable Shoulder Press
   • Equipment: a band, not a cable
   • Body position: seated, the same as the Seated Cable Shoulder Press
2. Play demonstration

   2. Lever Shoulder Press

   88% match

   • Delts
   • Lever
   • Intermediate
   • Compound

   A good swap when you have a lever machine to work with, and it still works the delts.

   How to perform this exercise

   1. Adjust the seat height and backrest of the leverage machine to a comfortable position.
   2. Sit on the machine with your back against the backrest and your feet flat on the floor.
   3. Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart.
   4. Push the handles upward and forward until your arms are fully extended, but not locked.
   5. Pause for a moment at the top, then slowly lower the handles back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Seated Cable Shoulder Press
   • Primary muscle: delts, the same as the Seated Cable Shoulder Press
   • Equipment: a machine, not a cable
   • Body position: seated, the same as the Seated Cable Shoulder Press
   • Balance: easier to stay steady on than the Seated Cable Shoulder Press
3. Play demonstration

   3. Smith Seated Shoulder Press

   88% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the delts.

   How to perform this exercise

   1. Adjust the seat height so that the handles are at shoulder level.
   2. Sit on the machine with your back against the pad and your feet flat on the floor.
   3. Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
   4. Lower the handles down to shoulder level, keeping your elbows slightly bent.
   5. Press the handles up overhead until your arms are fully extended.
   6. Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Seated Cable Shoulder Press
   • Primary muscle: delts, the same as the Seated Cable Shoulder Press
   • Equipment: a machine, not a cable
   • Body position: seated, the same as the Seated Cable Shoulder Press
   • Balance: easier to stay steady on than the Seated Cable Shoulder Press
4. 

   4. Machine Shoulder (Military) Press

   88% match

   • Delts
   • Machine
   • Intermediate
   • Compound

   A good swap when you have a machine to work with, and it still works the delts.

   How to perform this exercise

   1. Sit down on the Shoulder Press Machine and select the weight.
   2. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
   3. Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
   4. Lower the handles slowly back to the starting position as you inhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Seated Cable Shoulder Press
   • Primary muscle: delts, the same as the Seated Cable Shoulder Press
   • Equipment: a machine, not a cable
   • Body position: seated, the same as the Seated Cable Shoulder Press
   • Balance: easier to stay steady on than the Seated Cable Shoulder Press
5. 

   5. Leverage Shoulder Press

   87% match

   • Delts
   • Machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
   2. Press the handles upward by extending through the elbow.
   3. After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Seated Cable Shoulder Press
   • Primary muscle: delts, the same as the Seated Cable Shoulder Press
   • Equipment: a machine, not a cable
   • Body position: seated, the same as the Seated Cable Shoulder Press
   • Balance: easier to stay steady on than the Seated Cable Shoulder Press
6. Play demonstration

   6. Cable Shoulder Press

   86% match

   • Delts
   • Cable
   • Intermediate
   • Compound

   The same equipment, done standing instead.

   How to perform this exercise

   1. Adjust the cable machine so that the handles are at shoulder height.
   2. Stand facing away from the machine with your feet shoulder-width apart.
   3. Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards.
   4. Press the handles upwards until your arms are fully extended overhead.
   5. Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Seated Cable Shoulder Press
   • Primary muscle: delts, the same as the Seated Cable Shoulder Press
   • Equipment: a cable, the same as the Seated Cable Shoulder Press
   • Body position: standing, not seated
7. Play demonstration

   7. Kettlebell Seated Two Arm Military Press

   85% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the delts.

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold a kettlebell in each hand at shoulder level with your palms facing forward.
   3. Press the kettlebells overhead by extending your arms fully.
   4. Pause for a moment at the top, then slowly lower the kettlebells back to shoulder level.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Seated Cable Shoulder Press
   • Primary muscle: delts, the same as the Seated Cable Shoulder Press
   • Equipment: free weights, not a cable
   • Body position: seated, the same as the Seated Cable Shoulder Press
8. Play demonstration

   8. Barbell Seated Overhead Press

   84% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
   3. Lift the barbell off the rack and bring it to shoulder level, with your elbows bent and palms facing forward.
   4. Press the barbell overhead by extending your arms fully.
   5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Seated Cable Shoulder Press
   • Primary muscle: delts, the same as the Seated Cable Shoulder Press
   • Equipment: free weights, not a cable
   • Body position: seated, the same as the Seated Cable Shoulder Press
9. Play demonstration

   9. Barbell Seated Behind Head Military Press

   84% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on a bench with your back straight and feet flat on the ground.
   2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
   3. Lift the barbell off the rack and bring it down to shoulder level, behind your head.
   4. Press the barbell upward until your arms are fully extended.
   5. Lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Seated Cable Shoulder Press
   • Primary muscle: delts, the same as the Seated Cable Shoulder Press
   • Equipment: free weights, not a cable
   • Body position: seated, the same as the Seated Cable Shoulder Press
10. 

    10. Seated Dumbbell Press

    82% match

    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
    2. Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
    3. Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
    4. As you exhale, push the dumbbells up until they touch at the top.
    5. After a second pause, slowly come down back to the starting position as you inhale.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: delts, the same as the Seated Cable Shoulder Press
    • Equipment: free weights, not a cable
    • Body position: seated, the same as the Seated Cable Shoulder Press