Exercise Comparison
Alternating Deltoid Raise vs Standing Palm-In One-Arm Dumbbell Press
Side-by-Side
Muscle Analysis
Shared
Only in Standing Palm-In One-Arm Dumbbell 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 Palm-In One-Arm Dumbbell Press
Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
While inhaling lower the weight down until your arm is at a 90 degree angle again.
Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
Repeat for the recommended amount of repetitions.
Switch arms and repeat the exercise.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Standing Palm-In One-Arm Dumbbell Press is beginner and uses dumbbell. Standing Palm-In One-Arm Dumbbell Press is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.