Exercise Comparison
Alternating Cable Shoulder Press vs External Rotation with Cable
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Cable Shoulder Press
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.
External Rotation with Cable
Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while External Rotation with Cable is beginner and uses cable. Alternating Cable Shoulder Press is a compound movement working multiple joints, making it better for overall strength. External Rotation with Cable isolates the target muscle for focused development.