Alternating Shoulder Press (Cable)

Pressing movement performed with cables while alternating arms, demanding core stability and shoulder strength on each side independently.

Instructions

1. Stand in a staggered or split stance facing away from a cable machine with handles set to shoulder height.
2. Hold the handles at shoulder height with elbows bent at approximately 90 degrees.
3. Press one arm straight overhead, fully extending the elbow.
4. Lower that arm back to shoulder height as you simultaneously press the opposite arm upward.
5. Continue alternating in a fluid, controlled manner without pausing between repetitions.
6. Complete all reps for one side, then repeat on the opposite side if desired.

Tips

• Stand with feet staggered to provide better core stability during the alternating motion.
• Press explosively upward but lower with control to maximize time under tension.
• Keep your core engaged throughout to prevent excessive trunk rotation.
• Maintain neutral spine alignment without arching your lower back excessively.
• This unilateral movement helps identify and correct strength imbalances between sides.