Shoulders
The main muscle group listed for this exercise.
Exercise guide
Alternating Cable Shoulder Press
Alternating Cable Shoulder Press is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
Cable
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Shoulders
Alternating Cable Shoulder Press also involves arms, back.
Strength
Movement pattern: vertical push. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Alternating Cable Shoulder Press
- Move the cables to the bottom of the tower and select an appropriate weight.
- Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
- Keeping your head and chest up, extend through the elbow to press one side directly over head.
- After pausing at the top, return to the starting position and repeat on the opposite side.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Cable Shoulder Press
Cable Shoulder Press is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
View exerciseSeated Cable Shoulder Press
Seated Cable Shoulder Press is a beginner-friendly shoulder exercise performed with a cable station. It also involves the arms and back.
View exerciseArnold Dumbbell Press
Arnold Dumbbell Press is an intermediate-level shoulder exercise performed with dumbbells. It also involves the arms.
View exerciseBarbell Shoulder Press
Barbell Shoulder Press is an intermediate-level shoulder exercise performed with a barbell. It also involves the chest, arms, and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Alternating Cable Shoulder Press.
What muscles does Alternating Cable Shoulder Press work?
Alternating Cable Shoulder Press primarily trains the shoulders and also involves the arms and back.
Is Alternating Cable Shoulder Press beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Alternating Cable Shoulder Press?
This variation uses a cable station.
Track this exercise for free in Logbook.
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