Exercise Comparison
Alternating Cable Shoulder Press vs Kneeling Arm Drill
Side-by-Side
Muscle Analysis
Shared
Only in Alternating Cable Shoulder Press
Only in Kneeling Arm Drill
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.
Kneeling Arm Drill
This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
Switch knees and repeat.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Kneeling Arm Drill is beginner and uses none. Choose Alternating Cable Shoulder Press if you have access to cable, or Kneeling Arm Drill if you prefer none.