Alternating Cable Shoulder Press

Shoulders

Alternating Cable Shoulder Press

Alternating Cable Shoulder Press (Start)

LevelBeginner EquipmentCable MechanicCompound ForcePush

A standing or seated cable press that works each shoulder in turn, with steady resistance throughout the lift.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked8 %

Effort during a set4.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Clip a handle to each cable and set the pulleys at their lowest height.
2Step between the stacks and bring the handles up beside your shoulders, palms forward.
3Brace your abs and stand tall.

How to perform

1Drive one handle straight up overhead until the arm is nearly straight.
2Bring it back down to shoulder level slowly.
3Now press the opposite handle while the first rests at your shoulder.
4Keep alternating without leaning your torso.