alternating cable shoulder press

Description:

The alternate cable shoulder press is a unilateral exercise that hits the shoulders to improve strength and muscular balance. This is a great movement to activate and strengthen the deltoids using the cables. Using the cables allows constant tension throughout the whole movement which also helps engage your core as you press one arm overhead.

How to Perform the Exercise:

• 1. Set the cable machine up with the handles roughly around shoulder height and stand between the pulleys with your hand on each handle, palms facing forward
• 2. Begin the movement with both handles held at shoulder height, elbows bent at roughly 90 degrees
• 3. Press the right handle overhead by extending your arm and keep your left arm in the starting position
• 4. Lower the right handle back to the starting position while also begin to press the left handle overhead
• 5. Continue to press alternating between arms ensuring your core is engaged and you're not leaning back.

Body Part Used:

shoulders

Equipment Required:

cable machine

Primary Muscles Used:

anterior deltoid, lateral deltoid

Secondary Muscles Used:

triceps, core

Alternate Exercises:

dumbbell shoulder press, single-arm cable shoulder press, barbell shoulder press

Form Tips:

keep your back in a neutral position and your torso upright, ensure you engage your core to prevent from leaning back, press through with a full range of motion without locking out your elbow

Common Mistakes When Performning:

leaning back too much, using momentum instead of allowing the movement to be slow and controlled, flaring the elbows out, locking out the elbows, not maintaining even tension through the arms leading to imbalance