Exercise Comparison
Alternating Cable Shoulder Press vs Bent Over Dumbbell Rear Delt Raise With Head On Bench
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.
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Repeat the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Bent Over Dumbbell Rear Delt Raise With Head On Bench is beginner and uses dumbbell. Choose Alternating Cable Shoulder Press if you have access to cable, or Bent Over Dumbbell Rear Delt Raise With Head On Bench if you prefer dumbbell. Alternating Cable Shoulder Press is a compound movement working multiple joints, making it better for overall strength. Bent Over Dumbbell Rear Delt Raise With Head On Bench isolates the target muscle for focused development.