Alternating Cable Overhead Press

Body region

• Shoulders
• Arms

Equipment

• Cable Station

Technique

1. Set two handles on the low pulleys and stand centered between them, feet hip-width apart.
2. Bring both handles up to shoulder height, palms facing forward and elbows under the hands.
3. Brace your core and press one handle overhead until that arm is straight, keeping the other handle at the shoulder.
4. Lower it under control back to shoulder level.
5. Press the other side, and keep alternating until both arms finish the set.

Cues

• Keep the waiting handle parked at the shoulder, forearm vertical.
• Keep the shoulders level; do not lean away from the pressing arm.
• Keep the ribs down and glutes tight when standing.

Common mistakes

• Leaning or twisting toward the working side.
• Letting the resting arm drift down or back with the cable.
• Arching the lower back to finish the press.

Alternatives

• Dumbbell Overhead Press
• Machine Shoulder Press
• Overhead Press