Alternating Cable Shoulder Press

About This Exercise

The Alternating Cable Shoulder Press builds unilateral shoulder strength and stability while challenging your core to resist rotation. It's an excellent exercise for developing balanced pressing power and improving shoulder health.

1Setup

1. Set both cable pulleys to the lowest position and attach single-handle attachments. 2. Select a light to moderate weight. 3. Stand centered between the towers, facing away, and grasp a handle in each hand. 4. Step forward into a staggered or athletic stance for balance. 5. Bring your hands to shoulder height with palms facing forward, elbows bent and slightly forward.

2Execution

From the starting position with hands at shoulders, brace your core and glutes. Press one handle directly overhead until your arm is fully extended, keeping your torso stable and avoiding leaning. Pause briefly at the top, then slowly lower the handle back to the starting position with control. Repeat the press with the opposite arm. Maintain a controlled, alternating rhythm throughout the set.

Pro Tips

• Brace your core as if preparing for a gentle punch to the stomach to prevent swaying.
• Focus on pushing the handle straight up, not out, to keep tension on the shoulder.
• Keep your wrists straight and in line with your forearms throughout the movement.
• Avoid locking out your elbow aggressively at the top; maintain a slight softness.