Cable Alternate Shoulder Press
Description
The cable alternate shoulder press uses two cable stations or a single cable handle to press one arm at a time overhead. The constant cable tension keeps the shoulders loaded throughout the range while the alternating pattern creates anti-rotation demand for the core.
Muscle Group
Equipment Required
Cable Alternate Shoulder Press Instructions
- Stand between two cable stations with handles attached to low pulleys.
- Grip a handle in each hand at shoulder level with palms facing forward.
- Step forward to create cable tension.
- Brace your core and stand tall.
- Press the right handle straight up overhead until your arm is fully extended.
- Keep the left handle stationary at shoulder level.
- Lower the right handle back to shoulder level.
- Press the left handle up while the right stays still. Alternate sides.
Cable Alternate Shoulder Press Form & Visual
Cable Alternate Shoulder Press Benefits
- Constant cable tension through the range
- Builds shoulder strength unilaterally
- Strong anti-rotation core demand
- Corrects left-right imbalances
- Different stimulus than dumbbell pressing
- Useful for hypertrophy training
Cable Alternate Shoulder Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Core stabilizers
Cable Alternate Shoulder Press Variations & Alternatives
- Cable Shoulder Press
- Single Arm Cable Press
- Cable Press
- Dumbbell Shoulder Press
