Exercise Comparison
Alternating Deltoid Raise vs Backward Medicine Ball Throw
Side-by-Side
Muscle Analysis
Shared
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.
Backward Medicine Ball Throw
This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Backward Medicine Ball Throw is beginner and uses medicine ball. Choose Alternating Deltoid Raise if you have access to dumbbell, or Backward Medicine Ball Throw if you prefer medicine ball. Backward Medicine Ball Throw is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.