Exercise Comparison
Alternating Cable Shoulder Press vs Cable Rear Delt Fly
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.
Cable Rear Delt Fly
Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
Pause at the end of the motion before returning the handles to the start position.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Cable Rear Delt Fly is beginner and uses cable. Alternating Cable Shoulder Press is a compound movement working multiple joints, making it better for overall strength. Cable Rear Delt Fly isolates the target muscle for focused development.