Alternating Cable Shoulder Press
Overview
- Target Muscle Groups:
- Shoulders, triceps.
- Equipment:
- Cable.
- Difficulty:
- Intermediate.
General Information
Alternating Cable Shoulder Press is a compound exercise that primarily targets shoulders and also engages triceps. It is an intermediate-level movement that improves unilateral stability, scapular control, and overhead pressing mechanics with constant cable tension.
Cables provide a smoother strength curve than dumbbells and help many lifters keep the ribcage stacked without overextending the lower back. Alternating arms increases time under tension and makes it easy to focus on symmetrical paths and lockout control.
This is a strong option in busy gyms because it uses minimal space and setup. It suits hypertrophy blocks, deloads, and accessory work for overhead strength when joint comfort and tempo control are priorities over maximal loading.
Use moderate loads you can press smoothly without rib flare. If balance is a limiter, use a split stance or perform the movement seated for added stability while maintaining the cable line of pull.
Instructions
- Set two low pulleys with single handles and stand centered, feet shoulder-width, ribs stacked over pelvis in a slight split or parallel stance.
- Curl the handles up to a strong rack position near the shoulders with forearms vertical and wrists neutral; lightly brace and keep glutes engaged for stability.
- Press one arm overhead in a slight arc, keeping the elbow under the wrist and avoiding rib flare or lumbar extension as you reach the top position softly short of lockout height if shoulders pinch at end range.
- Lower that arm under control to the rack position as you simultaneously start pressing the opposite arm, keeping the head neutral and gaze forward throughout the exchange.
- Maintain slight upward rotation and elevation of the scapula at the top without shrugging excessively; keep elbows slightly in front of the body, not flared behind the midline.
- Breathe with the movement—exhale as you press, inhale as you lower—and keep reps smooth to preserve constant cable tension on the deltoids and triceps.
- Alternate sides for the target reps, matching range and tempo left to right without leaning or twisting through the torso.
Common Mistakes
Injuries
Alternating Cable Shoulder Press is a medium risk exercise when performed with proper technique.
Shoulder irritation often stems from excessive arching, pressing behind the line of the ear, or rushing the turnover. Keep elbows slightly in front of the body and avoid forcing end-range lockouts if they pinch.
Regress by using a seated position, lighter loads, or reducing overhead range. Progress by adding pauses, slower eccentrics, or a slight top-end reach without losing ribcage position or shoulder comfort.
Alternative Exercises
Frequently Asked Questions
- Q: Should I do these standing or seated?
Standing challenges core control and balance; seated adds stability and can reduce back arching. Choose the setup that lets you press smoothly without compensations.
- Q: What handles work best?
Single D-handles are the most practical. Use long straps if you need more freedom at the top; keep wrists neutral and avoid bending the handle across the palm.
- Q: What rep range should I use?
Work in 6-12 reps per arm for strength-hypertrophy or 10-15 for pure hypertrophy with slower eccentrics. Keep one to two reps in reserve to preserve shoulder position and tempo.
- Q: Is alternating better than pressing both at once?
Alternating increases time under tension and helps clean up path and lockout. Bilateral presses allow heavier loading. Use the version that best fits your goal and shoulder comfort.
Overview
- Target Muscle Groups:
- Shoulders, triceps.
- Equipment:
- Cable.
- Difficulty:
- Intermediate.