Alternating Cable Shoulder Press vs Seated 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.

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.

Begin by extending through the elbow, pressing the handles together above your head.

After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.

You can also execute this movement with your back off the pad and alternate hands.