How to do the Cable Alternate Shoulder Press
Cable Alternate Shoulder Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Cable Alternate Shoulder Press demonstration · © GymiaFit
Cable Alternate Shoulder Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Cable Alternate Shoulder Press step by step
- 1Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip.
- 2Position your hands at shoulder height, with your palms facing forward.
- 3Keep your core engaged and your back straight.
- 4Press one handle up and forward until your arm is fully extended.
- 5Pause for a moment at the top, then slowly lower the handle back to the starting position.
- 6Repeat with the other arm.
- 7Alternate between arms for the desired number of repetitions.
Cable Alternate Shoulder Press — questions
What muscles does the Cable Alternate Shoulder Press work?
The Cable Alternate Shoulder Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Cable Alternate Shoulder Press?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Alternate Shoulder Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Alternate Shoulder Press?
Cable Seated Shoulder Internal Rotation, Cable Shoulder Press, Cable Standing Shoulder External Rotation train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Alternate Shoulder Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.