Exercise Comparison
Alternating Cable Shoulder Press vs Seated Bent-Over 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.
Seated Bent-Over Rear Delt Raise
Place a couple of dumbbells looking forward in front of a flat bench.
Sit on the end of the bench with your legs together and the dumbbells behind your calves.
Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: 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 for the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Seated Bent-Over Rear Delt Raise is intermediate and uses dumbbell. Choose Alternating Cable Shoulder Press if you're looking for a more accessible option, or Seated Bent-Over Rear Delt Raise for a greater challenge. Alternating Cable Shoulder Press is a compound movement working multiple joints, making it better for overall strength. Seated Bent-Over Rear Delt Raise isolates the target muscle for focused development.