Exercise Comparison
Alternating Deltoid Raise vs Seated Bent-Over Rear Delt Raise
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.
Seated Bent-Over Rear Delt Raise
Place a couple of dumbbells looking forward in front of a flat bench.
Sit on the end of the bench with your legs together and the dumbbells behind your calves.
Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Seated Bent-Over Rear Delt Raise is intermediate and uses dumbbell. Choose Alternating Deltoid Raise if you're looking for a more accessible option, or Seated Bent-Over Rear Delt Raise for a greater challenge.