Exercise Comparison
Alternating Deltoid Raise vs Back Flyes - With Bands
Side-by-Side
Muscle Analysis
Shared
Only in Back Flyes - With Bands
Instructions
Alternating Deltoid Raise
In a standing position, hold a pair of dumbbells at your side.
Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
Return the weights to your side.
On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
Return the weights to the starting position and continue alternating to the front and side.
Back Flyes - With Bands
Run a band around a stationary post like that of a squat rack.
Grab the band by the handles and stand back so that the tension in the band rises.
Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
After a pause, go back to the original position as you inhale.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Back Flyes - With Bands is beginner and uses bands. Choose Alternating Deltoid Raise if you have access to dumbbell, or Back Flyes - With Bands if you prefer bands. Back Flyes - With Bands is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.