Exercise Comparison
Alternating Cable Shoulder Press vs Bent Over Low-Pulley Side Lateral
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Cable Shoulder Press
Only in Bent Over Low-Pulley Side Lateral
Instructions
Alternating Cable Shoulder Press
Move the cables to the bottom of the tower and select an appropriate weight.
Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
Keeping your head and chest up, extend through the elbow to press one side directly over head.
After pausing at the top, return to the starting position and repeat on the opposite side.
Bent Over Low-Pulley Side Lateral
Select a weight and hold the handle of the low pulley with your right hand.
Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
Slowly lower the weight back to the starting position as you breathe in.
Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Bent Over Low-Pulley Side Lateral is beginner and uses cable. Alternating Cable Shoulder Press is a compound movement working multiple joints, making it better for overall strength. Bent Over Low-Pulley Side Lateral isolates the target muscle for focused development.