Cable Single-Arm Overhead Press

Also known as: Cable One-Arm Overhead Press, Cable Unilateral Overhead Press, Cable Single-Arm Shoulder Press, Cable Single-Arm Military Press, Cable Machine Single-Arm Overhead Press, One-Arm Cable Shoulder Press, Cable Single-Arm OHP

Body region

Muscles

Main

Helps

Holds

Equipment

Cable Station

Technique

Set a pulley at the lowest position with a single handle attached.
Stand facing away from the stack, grip the handle in one hand and bring it to shoulder height with the palm forward.
Stagger the feet for balance and brace your abs.
Press the handle straight overhead until the arm is nearly locked out.
Lower under control to the shoulder and finish all reps before switching.

Cues

Keep the ribs down and resist leaning toward the free side.
Press in a straight line close to the ear.
Control the cable on the way down.

Common mistakes

Leaning sideways to make the lift easier.
Arching the lower back at lockout.
Letting the elbow drift far behind the body.
Using a weight so heavy that the torso twists.