Twisting overhead press with cable

Exercise overview

Primary muscle group: Full Body

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 8

Average per rep (lbs)*: 17

Description: Attach a stirrup (handle) to a low or waist-high pulley. Stand with feet shoulder-width apart and squat slightly, keeping your torso upright. Grab the stirrup with one hand, positioning it to the side of your body with your elbow flexed and tucked in. Exhale while straightening your legs, twisting your torso, and pressing the stirrup diagonally upward and away from the pulley. Hold the position for a count of two. Inhale as you reverse the twist, bend your legs, and return the stirrup to the starting position. Repeat for the desired number of repetitions. Switch to the other arm and repeat the exercise.

Exercise ID: 00418

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Mind Your Posture: Ensure you stand up straight with a strong core engagement. This helps in maintaining balance and providing a stable base for the movement.
Controlled Movement: Perform the press in a controlled manner to maximize muscle engagement and minimize the risk of injury. Avoid jerking or using momentum to lift the cable.
Full Range of Motion: Push the handle overhead until your arm is fully extended, and rotate your torso through the complete range of motion. This ensures you are working the target muscles effectively.
Breathe Right: Inhale before you begin the press and exhale as you push the handle up. Consistent breathing aids in concentration and movement fluidity.
Start with Light Weights: Gradually increase weight as you get comfortable with the exercise, allowing your muscles and joints to adapt to the movement.
Align Hips and Shoulders: Your hips and shoulders should rotate together as one unit to avoid undue stress on your spine.
Grip Strength: Maintain a firm grip on the handle to engage your forearm muscles, ensuring stability throughout the movement.
Use Mirrors: If available, perform the exercise in front of a mirror to monitor your alignment and form. This helps in correcting any postural deviations on the spot.
Give Equal Attention: Make sure to exercise both sides of your body equally to avoid muscular imbalances that could lead to injury.
Stay Focused: Focus on squeezing your shoulder and core muscles during the twist and press. Mind-muscle connection significantly enhances the effectiveness of the exercise.

Exercise overview

Exercise tips and tricks

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