Exercise Comparison
Alternating Cable Shoulder Press vs Smith Machine One-Arm Upright Row
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Cable Shoulder Press
Only in Smith Machine One-Arm Upright Row
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.
Smith Machine One-Arm Upright Row
With the bar at thigh level, load an appropriate weight.
Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
After a brief pause, return the weight to the starting position.
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Smith Machine One-Arm Upright Row is beginner and uses machine. Choose Alternating Cable Shoulder Press if you have access to cable, or Smith Machine One-Arm Upright Row if you prefer machine.