Exercise Comparison
Alternating Deltoid Raise vs Standing Bradford Press
Side-by-Side
Muscle Analysis
Shared
Only in Standing Bradford 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.
Standing Bradford Press
Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head.
Lower the bar down to the back of the head until your elbow forms a right angle.
Lift the bar back over your head by extending the elbows
Lower the bar down to the starting position.
Alternate in this manner until you complete the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Standing Bradford Press is beginner and uses barbell. Choose Alternating Deltoid Raise if you have access to dumbbell, or Standing Bradford Press if you prefer barbell. Standing Bradford Press is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.