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shoulders#0129

cable alternate shoulder press

A shoulders exercise for your delts, done with cable. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Delts
Equipment
Cable
Type of move
Push overhead
Difficulty
Beginner friendly
cable alternate shoulder press demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for “push overhead” moves

How to do it well

  1. Brace your core and squeeze your glutes so you don't arch.

  2. Start with the hands just outside the shoulders.

  3. Press straight up, moving your head out of the way.

  4. Finish with the arms locked out overhead, biceps by the ears.

Sets and reps for your goal · beginner

Lose fat
2 × 10–12rest 60 s
Get fitter · your goal
2 × 8–12rest 90 s
Build muscle
3 × 6–10rest 120 s
Get stronger
3 × 5–8rest 150 s
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The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.

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