Exercise Comparison
Alternating Deltoid Raise vs Standing Two-Arm Overhead Throw
Side-by-Side
Muscle Analysis
Shared
Only in Standing Two-Arm Overhead Throw
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 Two-Arm Overhead Throw
Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.
Verdict
Both exercises target the shoulders. Alternating Deltoid Raise is a beginner exercise using dumbbell, while Standing Two-Arm Overhead Throw is beginner and uses medicine ball. Choose Alternating Deltoid Raise if you have access to dumbbell, or Standing Two-Arm Overhead Throw if you prefer medicine ball. Standing Two-Arm Overhead Throw is a compound movement working multiple joints, making it better for overall strength. Alternating Deltoid Raise isolates the target muscle for focused development.