Exercise Comparison
Alternating Deltoid Raise vs Bradford/Rocky Presses
Side-by-Side
Muscle Analysis
Shared
Only in Bradford/Rocky Presses
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.
Bradford/Rocky Presses
Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
Now lower the bar down to the back of the head slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Lower the bar down to the starting position slowly as you inhale. This is one repetition.
Alternate in this manner until you complete the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Bradford/Rocky Presses is beginner and uses barbell. Choose Alternating Deltoid Raise if you have access to dumbbell, or Bradford/Rocky Presses if you prefer barbell. Bradford/Rocky Presses is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.