Alternating cable shoulder press: How to Do It, Muscles Worked

Step by step

Stand tall holding both handles at shoulder height.
Press one hand straight up over your head.
Lower it, then press with the other hand.

What you should feel

Your shoulder and triceps on the pressing side, plus your core keeping you steady; your lower back should not arch.

Common mistake

Leaning sideways as you press; squeeze your abs and keep your ribs over your hips.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Front shoulders Side shoulders

Helps

Triceps Obliques Abs

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Seated dumbbell pressFront shoulders, Side shoulders

Landmine pressFront shoulders, Chest

Dumbbell shoulder pressFront shoulders, Side shoulders

Arnold pressFront shoulders, Side shoulders

Half-kneeling one-arm pressFront shoulders, Side shoulders

Overhead pressFront shoulders, Side shoulders

Questions

What muscles does the alternating cable shoulder press work?

Alternating cable shoulder press mainly works your front shoulders and side shoulders. It also helps your triceps, obliques, and abs.

Can I do the alternating cable shoulder press at home?

Not easily, it needs this: cables. At home, try instead: seated dumbbell press, dumbbell shoulder press, and arnold press.

How many sets and reps of the alternating cable shoulder press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

Alternating cable shoulder press