Exercise Comparison
Alternating Deltoid Raise vs Landmine Linear Jammer
Side-by-Side
Muscle Analysis
Shared
Only in Landmine Linear Jammer
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.
Landmine Linear Jammer
Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms. This movement should be done explosively, coming out of the squat to full extension as powerfully as possible.
Return to the starting position.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Landmine Linear Jammer is intermediate and uses barbell. Choose Alternating Deltoid Raise if you're looking for a more accessible option, or Landmine Linear Jammer for a greater challenge. Landmine Linear Jammer is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.