Cable Alternate Shoulder Press

Cable Alternate Shoulder Press

The Cable Alternate Shoulder Press is a fantastic exercise to target and strengthen your shoulder muscles. This exercise primarily focuses on the deltoids, which are responsible for the movement and stability of your shoulder joints. By using the cable machine, you can enhance the resistance throughout the entire range of motion, creating a more efficient and effective workout. To perform the Cable Alternate Shoulder Press, you'll need to stand in front of the cable machine with your feet shoulder-width apart. Grasp the handles with an overhand grip and position your hands at shoulder height, slightly wider than shoulder-width apart. Make sure your elbows are bent and level with your shoulders. Now, slowly push one arm upwards while extending your elbow, fully straightening your arm. Pause for a second at the top, feeling the contraction in your shoulder muscles. Then, with control, slowly lower the cable handle back to the starting position. Repeat the movement with your other arm. It's important to maintain proper form throughout the exercise. Keep your core muscles engaged, back straight, and avoid using momentum to lift the weight. Focus on controlling the movement and feeling the tension in your deltoid muscles. Remember to breathe steadily throughout the exercise, inhaling on the way down and exhaling as you press the weight up. To make the Cable Alternate Shoulder Press more challenging, you can increase the weight, adjust the cable height, or perform the exercise while standing on a balance board. Add this exercise to your shoulder workout routine to build strength, improve stability, and achieve those well-defined shoulders you've always wanted. Happy training!


  • Stand tall with your feet shoulder-width apart, facing a cable machine equipped with dual cable handles.
  • Grasp the cable handles with an overhand grip and raise them to shoulder height, with your elbows tucked in and your palms facing forward.
  • Take a step back with one foot for stability, while keeping your core engaged and your back straight.
  • Inhale and press one cable handle overhead, fully extending your arm while keeping the other arm at shoulder height.
  • Exhale and slowly lower the pressed arm back to the starting position, maintaining control throughout the movement.
  • Repeat the movement on the opposite side, pressing the other cable handle overhead.
  • Continue alternating sides for the desired number of repetitions or as advised.

Tips & Tricks

  • Start with lighter weights and gradually increase the resistance as you gain strength.
  • Maintain proper form by keeping your core engaged and your back straight throughout the exercise.
  • Exhale as you press the cables overhead and inhale as you lower them back down.
  • Focus on controlling the movement and avoid using momentum to lift the weights.
  • Keep your elbows slightly in front of your body to target the shoulders more effectively.
  • Include this exercise in your upper body workout routine for balanced muscle development.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Ensure that the cables are at shoulder height before starting the exercise.
  • Adjust the cable height and grip width to target different areas of the shoulder muscles.
  • Listen to your body and rest when needed to prevent overexertion.


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