Alternating Cable Shoulder Press
Differentiation: Mechanics
This variation of a Standing Shoulder Press is unique. Here is how: you use a cable machine | instead of using dumbbells or an Olympic bar. The cable machine maximizes the amount of continual resistance applied to your deltoids throughout each rep. You also press using one arm at a time, | alternating between your left and right for each rep. Alternating presses work each shoulder individually | and increases the overall symmetry of your shoulders. Finally, this exercise is done with a hammer grip. This type of grip helps focus and develop your front deltoids.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with two pulleys.
2) Set the pulley at its lowest setting, closest to the floor.
3) Obtain two single stirrup handle attachments.
4) Clip an attachment onto the pulley hook on each side.
5) Stand centered between two cable pulleys, an equal distance from each pulley.
6) Place your feet shoulder-width apart for stability.
7) Grasp a handle attachment in each hand - with your palms facing each other,
8) Hold the handles at shoulder height.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) While holding the handle attachment, exhale while you extend your arm up
3) ...until your arm is fully extended and pointed overhead.
4) Hold this position for a count of one second.
5) Then, inhale while you gradually lower your arm and allow the handle to retract downward to shoulder level.
6) Repeat reps for a full set.
7) Repeat reps for a full set, using the other arm.
Proper Form
Pay special attention to following proper form by...
Keep your back straight and your head forward as you extend your arm.
Keep your palms facing inward.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Belt | $17.61 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.