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Alternating Cable Shoulder Press

A beginner strength exercise for the shoulders, done with a cable.

Alternating Cable Shoulder Press: starting positionAlternating Cable Shoulder Press: finishing position
Main muscles
Shoulders
Also works
Triceps
Equipment
Cable
Level
Beginner
Type
Compound
Movement
Push

How to do the 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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Alternating Cable Shoulder Press

Questions

What muscles does the Alternating Cable Shoulder Press work?

Mainly the shoulders, with the triceps helping.

Is the Alternating Cable Shoulder Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Alternating Cable Shoulder Press?

Good alternatives that train the shoulders: Cable Internal Rotation, Cable Rope Rear-Delt Rows, Cable Shoulder Press or Low Pulley Row To Neck.

How many sets and reps of the Alternating Cable Shoulder Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).