Exercise library · Shoulders

How to Do Alternating Cable Shoulder Press

Step-by-step instructions, muscles worked and workouts that use the alternating cable shoulder press.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Door anchor for bandsTurns any door into a cable machine.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.