Exercise Comparison
Alternating Deltoid Raise vs Kneeling Arm Drill
Side-by-Side
Muscle Analysis
Shared
Only in Kneeling Arm Drill
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.
Kneeling Arm Drill
This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
Switch knees and repeat.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Kneeling Arm Drill is beginner and uses none. Choose Alternating Deltoid Raise if you have access to dumbbell, or Kneeling Arm Drill if you prefer none.