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Alternating Cable Shoulder Press

The Alternating Cable Shoulder Press is a beginner cable machine exercise that works the Shoulders, Triceps, Arms. Follow the steps below or watch the demonstration.

Target musclesShoulders, Triceps, Arms
EquipmentCable Machine
LevelBeginner

How to do the Alternating Cable Shoulder Press

  1. Move the cables to the bottom of the tower and select an appropriate weight.
  2. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
  3. Keeping your head and chest up, extend through the elbow to press one side directly over head.
  4. After pausing at the top, return to the starting position and repeat on the opposite side.

Recommended sets & reps

SetRepsRest
Set 112 reps30s rest
Set 210 reps30s rest
Set 38 reps30s rest
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Instructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.