Exercise Comparison
Alternating Deltoid Raise vs Internal Rotation with Band
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.
Internal Rotation with Band
Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.
Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
Continue as far as you are able, pause, and then return to the starting position.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Internal Rotation with Band is beginner and uses bands. Choose Alternating Deltoid Raise if you have access to dumbbell, or Internal Rotation with Band if you prefer bands.