Exercise Comparison
Alternating Deltoid Raise vs Smith Incline Shoulder Raise
Side-by-Side
Muscle Analysis
Shared
Only in Smith Incline Shoulder Raise
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.
Smith Incline Shoulder Raise
Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell.
Using a shoulder width pronated (palms forward) grip, lift the bar from the rack and hold it straight over you with a slight bend at the elbows. This will be your starting position.
As you breathe out, lift the bar up until your arms are fully extended. Note: The contraction should be felt around the shoulders.
After a second pause, bring the bar back down to the starting position as you breathe in.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Smith Incline Shoulder Raise is beginner and uses barbell. Choose Alternating Deltoid Raise if you have access to dumbbell, or Smith Incline Shoulder Raise if you prefer barbell.