The cable alternate shoulder press is a strength exercise targeting the deltoid muscles. It involves pressing one cable handle overhead at a time, alternating arms, and requires stability and coordination.
Also Works
TricepsUpper Back
How to Perform
1
Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip.
2
Position your hands at shoulder height, with your palms facing forward.
3
Keep your core engaged and your back straight.
4
Press one handle up and forward until your arm is fully extended.
5
Pause for a moment at the top, then slowly lower the handle back to the starting position.
6
Repeat with the other arm.
7
Alternate between arms for the desired number of repetitions.
Pro Tips
•Stand centered between the cable columns and press one arm at a time, allowing your torso to rotate slightly for natural pressing mechanics.
•Set the pulleys at shoulder height so the pressing angle matches a standard shoulder press.
•Control the eccentric (lowering) portion for 2 seconds on each arm to maximize shoulder time under tension.
Common Mistakes
•Setting the pulleys too low, which turns it into more of an incline press than a shoulder press.
•Leaning too far to one side during the single-arm press, which uses body weight instead of shoulder strength.
•Pressing both arms simultaneously instead of alternating, which negates the unilateral stability benefit.