Exercise Comparison
Alternating Deltoid Raise vs Cable Rope Rear-Delt Rows
Side-by-Side
Muscle Analysis
Shared
Only in Cable Rope Rear-Delt Rows
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 Rope Rear-Delt Rows
Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Cable Rope Rear-Delt Rows is beginner and uses cable. Choose Alternating Deltoid Raise if you have access to dumbbell, or Cable Rope Rear-Delt Rows if you prefer cable. Cable Rope Rear-Delt Rows is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.