Alternating Cable Shoulder Press
Alternating Cable Shoulder Press is a beginner-level compound in the strength category that primarily works the shoulders. It also recruits the triceps. It is performed with cable.
How to do it
- 1Move the cables to the bottom of the tower and select an appropriate weight.
- 2Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
- 3Keeping your head and chest up, extend through the elbow to press one side directly over head.
- 4After pausing at the top, return to the starting position and repeat on the opposite side.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.