Exercise Comparison
Alternating Cable Shoulder Press vs Lying Rear Delt Raise
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.
Lying Rear Delt Raise
While holding a dumbbell in each hand, lay with your chest down on a flat bench.
Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
Slowly lower the dumbbells to the starting position as you inhale.
Repeat for the recommended amount of repetitions and then switch to the other arm.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Lying Rear Delt Raise is intermediate and uses dumbbell. Choose Alternating Cable Shoulder Press if you're looking for a more accessible option, or Lying Rear Delt Raise for a greater challenge. Alternating Cable Shoulder Press is a compound movement working multiple joints, making it better for overall strength. Lying Rear Delt Raise isolates the target muscle for focused development.