Exercise Comparison
Alternating Deltoid Raise vs Cable Internal Rotation
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.
Cable Internal Rotation
Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
Slowly go back to the initial position.
Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Cable Internal Rotation is beginner and uses cable. Choose Alternating Deltoid Raise if you have access to dumbbell, or Cable Internal Rotation if you prefer cable. Cable Internal Rotation is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.