Exercise Comparison
Alternating Cable Shoulder Press vs Dumbbell One-Arm Upright Row
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Cable Shoulder Press
Only in Dumbbell 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.
Dumbbell One-Arm Upright Row
Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions and switch arms.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Dumbbell One-Arm Upright Row is intermediate and uses dumbbell. Choose Alternating Cable Shoulder Press if you're looking for a more accessible option, or Dumbbell One-Arm Upright Row for a greater challenge.