Exercise Comparison
Alternating Deltoid Raise vs Sled Overhead Backward Walk
Side-by-Side
Muscle Analysis
Shared
Only in Sled Overhead Backward Walk
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.
Sled Overhead Backward Walk
Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
Walk backwards, keeping your arms raised above your head. Avoid jerky movements.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Sled Overhead Backward Walk is beginner and uses other. Choose Alternating Deltoid Raise if you have access to dumbbell, or Sled Overhead Backward Walk if you prefer other. Sled Overhead Backward Walk is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.