Exercise Comparison
Alternating Deltoid Raise vs Machine Shoulder (Military) Press
Side-by-Side
Muscle Analysis
Shared
Only in Machine Shoulder (Military) Press
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.
Machine Shoulder (Military) Press
Sit down on the Shoulder Press Machine and select the weight.
Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
Lower the handles slowly back 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 Machine Shoulder (Military) Press is beginner and uses machine. Choose Alternating Deltoid Raise if you have access to dumbbell, or Machine Shoulder (Military) Press if you prefer machine. Machine Shoulder (Military) Press is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.