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.

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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

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Back

Front

Strength distributions

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

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