Exercise Comparison
Alternating Cable Shoulder Press vs Iron Cross
Alternating Cable Shoulder Press
beginner·Cable·compound
Iron Cross
intermediate·Dumbbell·compound
Side-by-Side
Alternating Cable Shoulder Press
VS
Iron Cross
beginner
Level
intermediate
Cable
Equipment
Dumbbell
compound
Mechanic
compound
push
Force
push
Strength
Category
Strength
shoulders
Primary
shoulders
triceps
Secondary
chestgluteshamstringslower backquadricepstraps
Muscle Analysis
Shared
shoulders
Only in Alternating Cable Shoulder Press
triceps
Only in Iron Cross
chestgluteshamstringslower backquadricepstraps
Instructions
Alternating Cable Shoulder Press
1
Move the cables to the bottom of the tower and select an appropriate weight.
2
Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
3
Keeping your head and chest up, extend through the elbow to press one side directly over head.
4
After pausing at the top, return to the starting position and repeat on the opposite side.
Iron Cross
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Iron Cross is intermediate and uses dumbbell. Choose Alternating Cable Shoulder Press if you're looking for a more accessible option, or Iron Cross for a greater challenge.