10 Best Cable Alternate Shoulder Press Alternatives for Strength

The Cable Alternate Shoulder Press is done standing with a cable machine. Ranked closest by our scoring: the Cable Shoulder Press, the Kettlebell Alternating Press and the Kettlebell Seesaw Press.

Cable Alternate Shoulder PressWatch the Cable Alternate Shoulder Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Alternate Shoulder Press

The steps for the Cable Alternate Shoulder Press itself, so you can judge how close each substitute below really is.

Delts, with triceps, upper back · Cable · Intermediate · Compound

  1. Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip.
  2. Position your hands at shoulder height, with your palms facing forward.
  3. Keep your core engaged and your back straight.
  4. Press one handle up and forward until your arm is fully extended.
  5. Pause for a moment at the top, then slowly lower the handle back to the starting position.
  6. Repeat with the other arm.
  7. Alternate between arms for the desired number of repetitions.

The 10 Best Cable Alternate Shoulder Press Alternatives

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

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Shoulder PressPlay demonstration

    1. Cable Shoulder Press

    87% match

    Delts · Intermediate · Compound

    Pick this when you want to work the delts with less balance to manage.

    • Cable
    How to perform it
    1. Adjust the cable machine so that the handles are at shoulder height.
    2. Stand facing away from the machine with your feet shoulder-width apart.
    3. Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards.
    4. Press the handles upwards until your arms are fully extended overhead.
    5. Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Movement: strict overhead press, the same as the Cable Alternate Shoulder Press
    • Primary muscle: delts, the same as the Cable Alternate Shoulder Press
    • Equipment: a cable, the same as the Cable Alternate Shoulder Press
    • Body position: standing, the same as the Cable Alternate Shoulder Press
    • Balance: easier to stay steady on than the Cable Alternate Shoulder Press
  2. Kettlebell Alternating PressPlay demonstration

    2. Kettlebell Alternating Press

    84% match

    Delts · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
    2. Press one kettlebell overhead, fully extending your arm.
    3. Lower the kettlebell back to shoulder height.
    4. Repeat with the other arm.
    5. Continue alternating arms for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Cable Alternate Shoulder Press
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Alternate Shoulder Press
  4. Dumbbell Standing Alternate Overhead PressPlay demonstration

    4. Dumbbell Standing Alternate Overhead Press

    84% match

    Delts · Intermediate · Compound

    A good swap when you have dumbbells to work with, and it still works the delts.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
    2. Press one dumbbell overhead, fully extending your arm.
    3. Lower the dumbbell back to shoulder level.
    4. Repeat with the other arm.
    5. Continue alternating arms for the desired number of repetitions.

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

    Why this matches
    • Movement: strict overhead press, the same as the Cable Alternate Shoulder Press
    • Primary muscle: delts, the same as the Cable Alternate Shoulder Press
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Alternate Shoulder Press

Cable Alternate Shoulder Press FAQ

What muscles does Cable Alternate Shoulder Press work?

It primarily targets the deltoids, especially the anterior and lateral heads, while the triceps extend the elbow and the upper traps assist during overhead lockout. The rotator cuff and scapular stabilizers activate to maintain humeral head position and upward rotation during the press.

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