Seated Alternating Cable Shoulder Press (Unsupported)

Technique

How to perform Seated Alternating Cable Shoulder Press (Unsupported)

1. Set two independently usable cable pulleys low, attach one D-handle to each and place a flat bench between them.
2. Sit upright with your feet planted and your back free of a back pad, holding one handle beside each shoulder with the elbows bent.
3. Keep one handle at shoulder height while you raise the other arm and straighten its elbow to press overhead.
4. Allow the shoulder blade to rotate with the pressing arm while keeping your pelvis and torso steady rather than leaning or turning toward the load.
5. Lower that handle under control to shoulder height before pressing with the other arm.
6. Continue alternating sides with both feet planted and your back unsupported; do not use a leg drive or press both handles together.
7. Finish with both handles beside the shoulders and return them under control.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid.