Alternating Cable Shoulder Press
How to do the Alternating Cable Shoulder Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Triceps
Cable
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.
Log it, see it on your body.
Every Alternating Cable Shoulder Press set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |