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Shoulders · Intermediate

Cable Alternate Shoulder Press

Vertical pressing drill that develops shoulder and triceps strength using a cable station, with emphasis on the shoulders and triceps.

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Exercise overview

Training details

ShouldersTriceps

Equipment

Cable

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set two cable handles low enough to rack them at shoulder height and stand centered between the pulleys.
  2. 02Brace your trunk with wrists stacked over elbows and keep both handles controlled at the shoulders.
  3. 03Press one handle overhead without leaning or rotating while the other hand remains still at shoulder height.
  4. 04Lower the working handle under control to the rack position.
  5. 05Press the opposite handle and continue alternating for the prescribed repetitions per side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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