Alternating Cable Shoulder Press
One arm presses while the other lowers without pausing.
- Level
- Beginner
- Equipment
- Cable Machine
- Movement
- Overhead press · Standing
- Tracks
- Weight & Reps
Works
Shoulders Triceps
How to do it
- Set pulleys to the lowest position and select your working weight.
- Stand centered between the pulleys facing away, feet hip-width apart.
- Grab the handles at shoulder height with palms facing forward.
- Brace your core and keep your chest lifted.
- Press one handle straight up until your arm is fully extended.
- Lower that arm slowly while immediately pressing the opposite handle up.
- Continue switching arms in a rhythmic pattern without pausing.
Common mistakes
- Leaning back excessively to lift heavier weight.
- Letting the cables pull your shoulders forward at the bottom.
- Pressing the handles inward instead of straight up.
- Rushing the descent and losing control of the weight.
Safety
Avoid hyperextending your lower back by keeping your core tight.
Tips
- Keep your ribs down to prevent arching your lower back.
- Drive through the mid-foot to stay balanced.
- Stop just short of locking out your elbows to maintain tension.
Details
- Base movement
- Overhead press
- Arms
- Alternating
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Facing
- Facing away
- Pulley height
- Low
