Shoulders · Cable · Intermediate

How to do Cable Alternate Shoulder Press

The cable alternate shoulder press is a strength exercise targeting the deltoid muscles. It involves pressing one cable handle overhead at a time, alternating arms, and requires stability and coordination.

Cable Alternate Shoulder Press demonstration

Primary muscle: Shoulders
Also works: Triceps and Upper back
Equipment: Cable
Level: Intermediate
Category: Shoulders

How to do Cable Alternate Shoulder Press, step by step

Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip.
Position your hands at shoulder height, with your palms facing forward.
Keep your core engaged and your back straight.
Press one handle up and forward until your arm is fully extended.
Pause for a moment at the top, then slowly lower the handle back to the starting position.
Repeat with the other arm.
Alternate between arms for the desired number of repetitions.

Muscles worked

Cable Alternate Shoulder Press works your shoulders as the main mover, with help from your triceps and upper back.

Track Cable Alternate Shoulder Press in SPLYT

Cable Alternate Shoulder Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More shoulder exercises

All 151 shoulder exercises →

More with a cable

Every cable exercise → · The full exercise library →