PlanWorkouts

Exercise 0148 · REF KHPZL0b

Cable Alternate Shoulder Press exercise animation

Cable Alternate Shoulder Press

Category
Shoulders
Equipment
Cable
Target
Delts

Alternating arms on a cable shoulder press means one delt is always working alone while the other resets, which adds an anti-rotation demand through the core that a two-arm press doesn't require. The triceps finish each rep, but the shoulder is doing the heavy lifting through the middle of the range. It's a useful way to keep tension on the cable constant instead of resting at the top like a dumbbell press allows.

How to Do the Cable Alternate Shoulder Press

  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.

Muscles Worked

The Cable Alternate Shoulder Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have cable? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Cable Alternate Shoulder Press work?
The Cable Alternate Shoulder Press primarily targets the delts, with the triceps and upper back assisting.
What equipment do I need for the Cable Alternate Shoulder Press?
The Cable Alternate Shoulder Press is done with a cable.
What's a good alternative to the Cable Alternate Shoulder Press?
If you don't have access to a cable, the Left Hook. Boxing targets the same delts using body weight instead.