10 Best Cable Alternate Shoulder Press Alternatives for Strength

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Cable Shoulder Press

   87% match

   • Delts
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   2. Kettlebell Alternating Press

   84% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
3. Play demonstration

   3. Kettlebell Seesaw Press

   84% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
   2. Press one kettlebell overhead while keeping the other kettlebell at shoulder height.
   3. Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead.
   4. Continue alternating the pressing motion, creating a seesaw-like movement.
   5. Repeat 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. Play demonstration

   4. Dumbbell Standing Alternate Overhead Press

   84% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
5. 

   5. Standing Alternating Dumbbell Press

   80% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
   2. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
   3. After a brief pause, return the weight to the starting position.
   4. Repeat for the opposite side, continuing to alternate between arms.

   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
6. 

   6. See-saw Press (Alternating Side Press)

   80% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab a dumbbell with each hand and stand up erect.
   2. Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position.
   3. Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out also as you lift the weight. Simultaneously, you will also be bending from your hip to your opposite side. Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm. Breathe out as you perform this movement.
   4. Once you reach the top position breathe in. Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side.
   5. Repeat for the recommended amount 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
7. Play demonstration

   7. Dumbbell Standing One Arm Palm In Press

   78% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
   2. Engage your core and keep your back straight.
   3. Press the dumbbell upwards until your arm is fully extended.
   4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   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
8. Play demonstration

   8. Dumbbell Arnold Press

   78% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
   2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
   3. Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement.
   4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 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: free weights, not a cable
   • Body position: standing, the same as the Cable Alternate Shoulder Press
9. Play demonstration

   9. Dumbbell Standing Palms In Press

   78% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards.
   2. Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
   3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   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: 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
10. Play demonstration

    10. Kettlebell Arnold Press

    77% match

    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you.
    2. Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms.
    3. Pause at the top of the movement, then slowly lower the kettlebells back to the starting position.
    4. Repeat 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