Cable Alternate Shoulder Press

Setup

1. 01Set both pulleys of a dual cable stack to the lowest position with single handles.
2. 02Grab one handle in each hand and stand centered between the columns, facing away.
3. 03Bring both handles to shoulder height with palms facing forward or slightly in.
4. 04Stagger or square the feet and brace the trunk against side-to-side pull.

Execution

1. 01Press one handle overhead until the elbow locks out over the shoulder.
2. 02Lower it under control back to shoulder height.
3. 03Press the opposite handle while the first arm holds its start position.
4. 04Continue alternating with an even tempo and a level torso.

Checkpoints

• -Torso stays square; no twisting toward the pressing arm.
• -Cable tension never fully unloads at the bottom of each rep.
• -Working wrist stays stacked over the elbow through the press.
• -Non-working arm holds a steady rack position instead of drooping.

Common mistakes

• -Leaning away from the pressing arm to cheat the rep up.
• -Rushing the alternation and turning it into a push press.
• -Letting the resting handle drift down between reps.
• -Standing too far forward so the cables drag the arms backward.