Exercise Comparison
Alternating Cable Shoulder Press vs Internal Rotation with Band
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.
Internal Rotation with Band
Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
Grasp the end of the band 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 away from your torso. This will be your starting position.
Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
Continue as far as you are able, pause, and then return to the starting position.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Internal Rotation with Band is beginner and uses bands. Choose Alternating Cable Shoulder Press if you have access to cable, or Internal Rotation with Band if you prefer bands. Alternating Cable Shoulder Press is a compound movement working multiple joints, making it better for overall strength. Internal Rotation with Band isolates the target muscle for focused development.