Alternating Cable Shoulder Press

intermediate · push_vertical

Setup

Set both cable pulleys to the lowest position and pick an appropriate weight. Stand tall between the towers, feet hip-width apart, and take the handles at shoulder height with your palms facing forward.

Execution

Brace your core, keep your chest up and your spine tall through the whole movement.
Exhale and press one arm straight overhead until the elbow is nearly locked out.
Pause for a beat at the top, keeping the other arm fixed at shoulder height.
Inhale and lower the arm under control back to shoulder height.
Switch sides, pressing the other arm up on the same exhale-on-effort rhythm.

Breathing

Exhale as you press up, inhale as you lower. Anyone with high blood pressure, heart disease, pregnancy or a hernia must not hold their breath.

Quick cues

Press straight up, don't lean
Shoulders down, not shrugged
Still arm stays parked at shoulder
Imagine pushing the ceiling up

Common faults

Fault: The shoulder shrugging up toward the ear on the press
Fix: Actively pull the shoulder down before pressing, and drop the weight if it still shrugs
Fault: Leaning the torso back to help drive the weight up
Fix: Brace the core, stand centered between the pulleys, and lower the weight if leaning is still needed
Fault: The resting arm drifting away from the shoulder position
Fix: Keep the other elbow bent close to the body until it is its turn to press
Fault: Switching sides before the pressing arm fully locks out
Fix: Press to full lockout, pause a beat, then lower and switch sides

Equipment

cable

Muscle groups

shoulders, arms