Exercise Comparison
Alternating Deltoid Raise vs Dumbbell Lying One-Arm Rear Lateral Raise
Side-by-Side
Muscle Analysis
Shared
Only in Dumbbell Lying One-Arm Rear 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.
Dumbbell Lying One-Arm Rear Lateral Raise
While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
Slowly lower the dumbbell to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Dumbbell Lying One-Arm Rear Lateral Raise is intermediate and uses dumbbell. Choose Alternating Deltoid Raise if you're looking for a more accessible option, or Dumbbell Lying One-Arm Rear Lateral Raise for a greater challenge.