Steps
- Move the cables to the bottom of the towers and select an appropriate weight.
- Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
- Keeping your head and chest up, extend through the elbow to press the handles directly over head.
- After pausing at the top, return to the starting position and repeat.
Tracking it in OneRep
Add the cable shoulder press to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.
Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.
Where the instructions come from
The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.