Alternating Cable Shoulder Press
The Alternating Cable Shoulder Press targets the Shoulders and suits beginner-level lifters. With 4 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.
How to Alternating Cable Shoulder Press
- 1
Move the cables to the bottom of the tower and select an appropriate weight.
- 2
Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
- 3
Keeping your head and chest up, extend through the elbow to press one side directly over head.
- 4
After pausing at the top, return to the starting position and repeat on the opposite side.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Alternating Cable Shoulder Press work?
The Alternating Cable Shoulder Press primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.
Is the Alternating Cable Shoulder Press good for beginners?
Yes, the Alternating Cable Shoulder Press is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Alternating Cable Shoulder Press?
You need cable to perform the Alternating Cable Shoulder Press. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.