Description
A strength exercise that targets the shoulders. The person lifts the weights, one arm at a time, by extending the arm fully above the head.
How to Do Cable Alternate Shoulder Press
- 1Setup
Adjust two cable pulleys to shoulder height and stand facing away from the machine, centered between the cables. Grab a handle in each hand with an overhand grip.
- 2Setup
Position your feet shoulder-width apart with a slight bend in your knees, maintain an upright posture with your chest up, and engage your core. Bring the handles to shoulder height, palms facing forward.
- 3
Exhale and press one handle straight overhead by extending your arm fully without locking the elbow, focusing on contracting your anterior deltoid.
- 4
Inhale as you slowly return the handle to the starting shoulder-height position with controlled movement, resisting the pull of the cable.
- 5
Immediately repeat the pressing motion with the other arm, alternating between sides for the desired number of repetitions.
Tips
- Maintain a stable core throughout the entire movement to prevent torso rotation and protect your lower back from strain.
- Control both the upward pressing phase and the downward eccentric phase to maximize muscle engagement and prevent injury.
- Keep your wrists straight and aligned with your forearms to ensure proper force transfer and reduce any unnecessary wrist strain.
- Avoid shrugging your shoulders towards your ears; focus on driving the weight directly overhead using only your shoulder muscles.
Common Mistakes
- ×Using momentum from your body or arching your back to lift the weight is a common mistake; instead, reduce the weight and focus on a controlled, deliberate press driven purely by the shoulder.
- ×Stopping short at the top or bottom of the movement reduces effectiveness; fully extend your arm overhead without locking the elbow and bring the handle back to shoulder height for optimal muscle activation.
- ×Flaring your elbows excessively outwards can put undue stress on the shoulder joint; keep your elbows slightly tucked and aligned with your shoulders as you press to better target the anterior deltoids and protect your joints.
Variations
Cable Shoulder Internal Rotation
Strengthen your shoulder internal rotators with cable internal rotations. Improve shoulder stability, posture, and reduce injury risk for overhead
Cable Shoulder Press
Strengthen your shoulders and triceps with the Cable Shoulder Press. This exercise targets the deltoid anterior for powerful, sculpted shoulders.
Cable Kneeling Shoulder Press
Strengthen your shoulders and core with the Cable Kneeling Shoulder Press. This exercise builds deltoid and triceps strength while improving stability.
Cable Front Shoulder Raise
Target your anterior deltoids with the Cable Front Shoulder Raise. This isolation exercise builds shoulder strength and definition.
Related Exercises
Cable One Arm Lateral Raise
Sculpt broader, more defined shoulders with the Cable One Arm Lateral Raise. This isolation exercise targets your lateral deltoids for improved width and
Cable Lying Cross Lateral Raise
The Cable Lying Cross Lateral Raise targets the lateral deltoids for broader shoulders. Perform lying face down, pulling cables across your body.
Cable Lateral Raise
Sculpt broader, rounder shoulders with the Cable Lateral Raise. This isolation exercise effectively targets your lateral deltoids for improved shoulder
Cable Forward Raise
Target your anterior deltoids with the Cable Forward Raise. This isolation exercise builds shoulder strength and definition by lifting a cable handle
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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