Exercise Comparison
Alternating Deltoid Raise vs Cable Seated Lateral Raise
Side-by-Side
Muscle Analysis
Shared
Only in Cable Seated Lateral Raise
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 Seated Lateral Raise
Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
Bend forward while keeping your back flat and rest your torso on the thighs.
Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
Slowly lower your arms to the starting position as you inhale.
Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Cable Seated Lateral Raise is beginner and uses cable. Choose Alternating Deltoid Raise if you have access to dumbbell, or Cable Seated Lateral Raise if you prefer cable.