Alternating Cable Shoulder Press

Also called cable shoulder press, alternating cable press and standing cable press.

Works

Shoulders, plus triceps

Equipment

Cable

Level

Beginner

Type

Compound, one side at a time

How to do it

Setup. Move the cables to the bottom of the tower and select an appropriate weight.

1. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
2. Keeping your head and chest up, extend through the elbow to press one side directly over head.
3. After pausing at the top, return to the starting position and repeat on the opposite side.

Cues

• Handles at shoulder height, palms forward.
• Brace, press one arm overhead.
• Lower under control, then switch.
• Ribs down, no leaning back.

Common mistakes

• Arching the low back.
• Twisting toward the working arm.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

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