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All exercises

Cable alternate shoulder press

Intermediate

Cable alternate shoulder press is a isolation cable exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Cable
Movement
Push
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip.
  2. 2Position your hands at shoulder height, with your palms facing forward.
  3. 3Keep your core engaged and your back straight.
  4. 4Press one handle up and forward until your arm is fully extended.
  5. 5Pause for a moment at the top, then slowly lower the handle back to the starting position.
  6. 6Repeat with the other arm.
  7. 7Alternate between arms for the desired number of repetitions.

What to do instead

  • Barbell standing front raise over headBarbell
  • Weighted round armWeight plate
  • Dumbbell seated alternate shoulderDumbbell
  • Cable lateral raiseCable
  • Cable one arm lateral raiseCable
  • Band front raiseResistance band

Easier variations

  • Cable forward raiseCable
  • Cable front raiseCable
  • Dumbbell seated alternate shoulderDumbbell
  • Band front raiseResistance band
Logged today · 90 seconds restCable alternate shoulder press

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band
  • Band shoulder dislocateResistance band