Exercise Comparison
Alternating Deltoid Raise vs Smith Machine Overhead Shoulder Press
Side-by-Side
Muscle Analysis
Shared
Only in Smith Machine Overhead Shoulder 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.
Smith Machine Overhead Shoulder Press
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
Slowly begin to lower the barbell until it is level with your chin while inhaling.
Then lift the barbell back to the starting position using your shoulders while exhaling.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Smith Machine Overhead Shoulder Press is beginner and uses machine. Choose Alternating Deltoid Raise if you have access to dumbbell, or Smith Machine Overhead Shoulder Press if you prefer machine. Smith Machine Overhead Shoulder Press is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.