Alternating Cable Shoulder Press
How to do the Alternating Cable Shoulder Press
- 1
Move the cables to the bottom of the tower and select an appropriate weight.
- 2
Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
- 3
Keeping your head and chest up, extend through the elbow to press one side directly over head.
- 4
After pausing at the top, return to the starting position and repeat on the opposite side.
How to program the Alternating Cable Shoulder Press
Sets and reps
As a compound movement, the Alternating Cable Shoulder Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Alternating Cable Shoulder Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Alternating Cable Shoulder Press work?
The Alternating Cable Shoulder Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Alternating Cable Shoulder Press?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Alternating Cable Shoulder Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
