10 Alternating Cable Shoulder Press Alternatives for Strength

Ranked Alternating Cable Shoulder Press Alternatives

10 substitutes, ranked by how closely each one matches the Alternating Cable Shoulder Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Elbow Dips

   62% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the shoulders.

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
   2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
   3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
   4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Alternating Cable Shoulder Press
2. Best match

   

   2. Kneeling Arm Drill

   60% match

   • Shoulders
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the shoulders with bodyweight alone.

   How to perform this exercise

   1. This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
   2. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
   3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
   4. Switch knees and repeat.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: shoulders, the same as the Alternating Cable Shoulder Press
   • Equipment: bodyweight only, not a cable
   • Body position: kneeling, not standing
   • Balance: harder to stay steady on than the Alternating Cable Shoulder Press
3. 

   3. Dips - Triceps Version

   52% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
   2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
   3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
   4. Repeat the movement for the prescribed amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Alternating Cable Shoulder Press
4. Play demonstration

   4. Reverse Dip

   50% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Alternating Cable Shoulder Press
   • Balance: harder to stay steady on than the Alternating Cable Shoulder Press
5. Play demonstration

   5. Ring Dips

   47% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from the rings with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: a suspension trainer, not a cable
   • Body position: standing, the same as the Alternating Cable Shoulder Press
   • Balance: harder to stay steady on than the Alternating Cable Shoulder Press
6. Play demonstration

   6. Stalder Press

   43% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
   2. Bend your knees slightly and engage your core.
   3. Lower your body down into a squat position while keeping your arms extended overhead.
   4. As you squat down, press your arms down towards the ground, engaging your triceps.
   5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: bodyweight only, not a cable
   • Body position: inverted, not standing
   • Balance: harder to stay steady on than the Alternating Cable Shoulder Press
7. Play demonstration

   7. Chest Dip

   43% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it works the pectorals rather than the shoulders.

   How to perform this exercise

   1. Position yourself on parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, not shoulders
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Alternating Cable Shoulder Press
8. Play demonstration

   8. Push To Run

   40% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
   2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
   3. Push through your hands to extend your arms and return to the starting position.
   4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
   5. Continue alternating knees as fast as you can while maintaining good form.
   6. Continue for the desired duration or number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not shoulders
   • Equipment: bodyweight only, not a cable
   • Body position: standing, the same as the Alternating Cable Shoulder Press
9. 

   9. Bench Dips

   40% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
   2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
   3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: bodyweight only, not a cable
   • Body position: seated, not standing
10. 

    10. Carioca Quick Step

    39% match

    • Adductors
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
    2. With your right foot, quick step behind and pull the knee up.
    3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches

    • Primary muscle: adductors, not shoulders
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Alternating Cable Shoulder Press