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 at 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 wrist & forearms relatively vertical throughout the exercise.
    • Don't let your wrist roll back.
  • Press the pulleys up along a straight bar path.
    • At the top, your arms are fully extended and the weight is in a stable position overhead.
    • The opposite arm is holding the weight is strong, stable position at the bottom.
  • Imagine bringing your armpit forward as you press.
  • Don't shrug your shoulder at the top.
  • Lower weight back down fully to the starting position before alternating arms.


  • Do not let your low back excessively arch (lumbar). You want to maintain the tight, strong posture, that you created at the beginning, throughout the exercise.
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