Exercise Comparison
Alternating Deltoid Raise vs Iron Cross
Side-by-Side
Muscle Analysis
Shared
Only in Iron Cross
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.
Iron Cross
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Iron Cross is intermediate and uses dumbbell. Choose Alternating Deltoid Raise if you're looking for a more accessible option, or Iron Cross for a greater challenge. Iron Cross is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.