Exercise Comparison
Alternating Deltoid Raise vs Smith Machine One-Arm Upright Row
Side-by-Side
Muscle Analysis
Shared
Only in Smith Machine One-Arm Upright Row
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 Machine One-Arm Upright Row
With the bar at thigh level, load an appropriate weight.
Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
After a brief pause, return the weight to the starting position.
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Smith Machine One-Arm Upright Row is beginner and uses machine. Choose Alternating Deltoid Raise if you have access to dumbbell, or Smith Machine One-Arm Upright Row if you prefer machine. Smith Machine One-Arm Upright Row is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.