Alternating Cable Shoulder Press

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Triceps
Equipment Cable
Emphasis Compound
Type Push

Alternating Cable Shoulder Press Instructions

  • Lower the pulleys to the bottom setting and stand between the attachment points.
  • Feet positioned in an athletic stance slightly outside shoulder-width. Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged with your shoulders pinned back and chest up.
  • Grab the cable handles and bring them to shoulder height with palms facing forward for the starting position. 
  • Keep your forearms relatively vertical throughout the exercise.
  • Press one arm straight overhead while keeping your chest up and eyes fixed straight ahead.
  • Lower weight back down to the starting position.
  • Alternate sides and repeat the same movement on the opposite arm. That concludes one rep of this exercise


  • Do not let your low back excessively arch (lumbar). You do have thoracic extension while keeping your core braced.
  • Visualize bringing your armpit forward as you complete the movement.
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