Rocker Single-Cable Shoulder Press

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

A dynamic exercise that combines a side lunge with an overhead cable press. Mimics the motion of fielding and throwing—great for athletes or those who want an athletic body.

Muscles Worked
Shoulders, Legs

Starting Position
Set the arms of a cable machine at the low setting and stand between them, facing away from the machine. Put one foot next to the machine, below where the cable attaches. Grasp the cable handle on the same side. Stand in a wide stance, with feet wider than your shoulders.


  1. From the starting position, lunge over the leg that is next to the machine. Bend your elbow to bring the cable to your shoulder level.
  2. Now, lunge back the other way, shifting your weight to the other side and over the other leg as you drive your hand with the cable up into a shoulder press. Twist slightly as you press upward, so that at the top of your motion your body makes a straight diagonal line from your hand to your heel on the cable side.
  3. Bend your elbow and shift your lunge back the other way to return to the starting position. Complete an entire set on one side before switching your position to the other side of the machine and the second cable to work your opposite side.

About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Level 1 Practitioner and Holistic Lifestyle Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to