How to Do
How to Do Single Arm Prone Shoulder Press With Cable
The single arm prone shoulder press with cable should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the single arm prone shoulder press with cable.
Beginning
Beginning Prone Shoulder Press Cable
Hold a D-handle in one hand and stand tall with your back to a cable machine. Press your hand forwards until your arm is straight, keeping your chest up and core braced. Return to the starting position and continue for all reps, then swap arms.
Movement
Prone Shoulder Press Cable Movement
1. As this is an isolation exercise, you should select a relatively lightweight one. Select an SB that will allow you to bend forward at the hips at around 90 degrees.
2. Place the cable handles on the ground next to you, then kneel in front of the SB.
3. Grasping both handles with your arms at your side, place your torso on the SB, and roll forward until your weight is centered over the dome of the SB. Your chest should be hanging slightly over the edge of the SB.
4. Tense your abdominals and lower back to ensure that your spine and neck are supported, then raise one arm from your side until it is above your head. Your arm should be fully extended throughout the motion, and at the top of the movement, your upper arm should be in line with your body. Slowly return the cable to the start position, and perform the exercise with the opposite arm.
5. Alternate arms until you've completed 24 repetitions. You should take 4 seconds to raise the arm from your side to above your head, hold the position for 2 seconds, and take another 2 seconds to return your arm to the starting position.
6. At all times, keep your spine in a neutral position. You should not be arching or rounding your back. You should also remember to keep your head parallel to the floor. A good way to make sure that your head is in the right position is to keep looking directly at the ground.
Benefits
Prone Shoulder Press Cable Benefits
Perform this exercise in the gym.
It works the shoulders and in particular the front of the shoulders.
You'll also be activating your abdominals and lower back muscles to hold your body steady on the SB.
Exercise Aliases
Exercises for the Shoulders, How to Do Shoulder Raises, Stability Ball Shoulder Exercises, Free Motion Exercises.
