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Alternating Cable Shoulder Press

ShouldersCableBeginnerCompound
Alternating Cable Shoulder Press — start position
Start
Alternating Cable Shoulder Press — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryTriceps

How to do it

  1. 01

    Move the cables to the bottom of the tower and select an appropriate weight.

  2. 02

    Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.

  3. 03

    Keeping your head and chest up, extend through the elbow to press one side directly over head.

  4. 04

    After pausing at the top, return to the starting position and repeat on the opposite side.

In the app

Alternating Cable Shoulder Press appears when you own a cable stack and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a cable stack

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell
With other
With bodyweight
With machine
With barbell

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