Strength

Half Kneeling Cable Overhead Press

The Half Kneeling Cable Overhead Press is a great exercise for strengthening shoulders, upper body, and core while improving balance, enhancing power, and aiding with some shoulder injury rehab.

View all exercises

Half Kneeling Cable Overhead Press instructions

Step-by-step instructions

Approach the cable machine and adjust the pulley to shoulder height. Hold the handle with your right hand.

Kneel down on the floor with your left knee directly under your left hip and your right foot placed forward with knee bent.

Press your hand upwards towards the ceiling until your arm is nearly fully extended.

Lower your hand back down in a controlled motion, making sure not to rush.

Repeat for the planned amount of repetitions and then switch to your other side.

Approach the cable machine and adjust the pulley to shoulder height. Hold the handle with your right hand.

Kneel down on the floor with your left knee directly under your left hip and your right foot placed forward with knee bent.

Press your hand upwards towards the ceiling until your arm is nearly fully extended.

Lower your hand back down in a controlled motion, making sure not to rush.

Repeat for the planned amount of repetitions and then switch to your other side.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Strength

Med Ball Toe Touch Crunch

Boost your abs strength with the Med Ball Toe Touch Crunch. This workout enhances core stability, flexibility, and improves balance and coordination by performing a crunch and reaching for a medicine ball at your toes.

Try it out

Bodyweight

Single Leg Donkey Kick

Single Leg Donkey Kick is a lower body exercise that tones glutes and lower back. By lifting one leg towards the ceiling while on your hands and knee, it improves balance, core stability, and sculpts your bottom.

Try it out

Strength

Barbell Reverse Half Lunge

The Barbell Reverse Half Lunge is a robust exercise that targets thighs and glutes, along with engaging the core for stability. Perfect for enhancing lower body strength, enhancing balance, and challenging muscles with a backwards step.

Try it out

Start your fitness journey today

Enjoying exercises like Half Kneeling Cable Overhead Press, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer